WOD: Saturday, April 8th, 2023 (Burpee Day 69)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold w/ plate – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run 
  • 3 Squat Cleans (ascending weights) 
  • :20s Med-Ball Wall Sit 

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Workout: For Time 

1 Round 

  • 200 Meter Run 
  • 36 Wall Balls (20/14) 
  • 12 Squat Cleans (115/85) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 18 Wall Balls (20/14) 
  • 6 Squat Cleans (135/95) 

-Then-

3 Rounds 

  • 200 Meter Run 
  • 12 Wall Balls (20/14) 
  • 4 Squat Cleans (155/105) 

*CRX: Squat Clean Weights (135/95), (155/105), (185/115)

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Cardio Option: For Time 

1 Round 

  • 200 Meter Run 
  • 36 Wall Balls (20/14) 
  • 36 DB Squat Cleans (50/35) *18 per side

-Then-

2 Rounds 

  • 200 Meter Run 
  • 18 Wall Balls (20/14) 
  • 18 DB Squat Cleans (50/35) *9 per side

-Then-

3 Rounds 

  • 200 Meter Run 
  • 12 Wall Balls (20/14) 
  • 12 DB Squat Cleans (50/35) *6 per side

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Accessory Work: Bench Press 

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

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings