WOD: Friday, April 7th, 2023 (Burpee Day 68)

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of Slow Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

  • Sets 1-3: 5 Reps @ 60% of 1RM 
  • Sets 4 and 5: 5 Reps @70% of 1RM 

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Workout: AMRAP x 18 Minutes 

  • 24 Double Unders 
  • 12 Alt DB Snatches (50/35) 
  • 2 Wall Walks 

*Every 3 Minutes (Not including 0:00) complete:

  • Run to the end of the driveway (150 M Air Runner) 

*CRX: 1 Wall Walk + 3 Wall Facing Handstand Push Ups 

*Score is total # of rounds + reps completed in 18 minutes 

*Wall Walk Scaling Options:

  • Scale distance to wall 
  • Plyo Box Wall Walk 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions