WOD: Sunday, April 9th, 2023 (Burpee Day 70)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds

  • (9/7) Calorie Row / Bike / Ski 
  • 5 Hang Power Snatches (ascending weights) 
  • :10s Chin over bar hold OR Ring Row hold 

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30….

  • Calorie Row / Bike / Ski 
  • Hang Power Snatches (105/75) 
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Pull Ups 
  • 5 Hang Power Snatches (105/75) 
  • 10 Pull Ups 
  • 200 Meter Run 

*Two Scores:

  • Part A – Last full round completed + partial reps 
  • Part B – Time 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30….

  • Calorie Row / Bike / Ski 
  • American KB Swings (24K/16K)
  • Pull Ups 

-Rest 2 Minutes- 

Part B – For Time 

  • 200 Meter Run 
  • 10 Pull Ups 
  • 10 American KB Swings (24K/16K)
  • 10 Pull Ups 
  • 200 Meter Run 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks