WOD: Tuesday, April 11th, 2023 (Burpee Day 72)

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Shoulder Taps 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Hang Power Cleans (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 12 Toes to Bar 
• 12 Hang Power Cleans (115/85)
• 12 Box Jumps (24”/20”)

-Then- 

• 400 Meter Run 

-Into-

2 Rounds 

• 10 Toes to Bar 
• 10 Hang Power Cleans (135/95)
• 10 Box Jumps (24”/20”)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 8 Toes to Bar 
• 8 Hang Power Cleans (155/105)
• 8 Box Jumps (24”/20”)

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Cardio Option: For Time 

• 400 Meter Run 

-Into-

2 Rounds 

• 12 Toes to Bar 
• 24 Rage Balls (20/15)
• 12 Box Jumps (24”/20”)

-Then- 

• 400 Meter Run 

-Into-

2 Rounds 

• 10 Toes to Bar 
• 20 Rage Balls (20/15)
• 10 Box Jumps (24”/20”)

-Then-

• 400 Meter Run 

-Into-

2 Rounds 

• 8 Toes to Bar 
• 16 Rage Balls (20/15)
• 8 Box Jumps (24”/20”)

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Core: 5 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold