WOD: Thursday, April 6th, 2023 (Burpee Day 67)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, Air Squats, Burpees 
  • PVC Pass Through – 10 SLOW Reps 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run OR 150 Meter Row 
  • 5 Overhead Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

Part A:

  • Run the Loop (1200 M Air Runner) OR 2K Row 

-Rest 1 MInute-

Part B: 4 Rounds 

  • 16 Alt DB Suitcase Lunges (50/35) 
  • 12 Box Jump Overs (24”/20”)
  • 8 Overhead Squats (115/85) 

*Switch arms after 8 reps on the suitcase lunges 

*Two Scores:

  • First score – Time for the loop or 2K row 
  • Second score – Overall time 

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Cardio Option: For Time 

Part A:

  • Run the Loop (1200 M Air Runner) OR 2K Row 

-Rest 1 MInute-

Part B: 4 Rounds 

  • 16 Alt DB Suitcase Lunges (50/35) 
  • 12 Box Jump Overs (24”/20”)
  • 16 Atomic Sit Ups (25/15) 

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Core: 5 Rounds 

  • 10 Weighted Hanging Knee Raises (50/35) 
  • 30 DB Side Bends (50/35)