WOD: Wednesday, April 12th, 2023 (Burpee Day 73)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes)

• Sets 1-3: 3 Reps each @70% of 1RM 
• Sets 4 and 5: 3 Reps each @80% of 1RM

*Sets should be done as touch n’ go

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Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF) 

INTERVAL 1:

• Buy in: 800 Meter Run 

-In remaining time complete an AMRAP of: 

• 28 Double Unders 
• 12 Wall Balls (20/14) 
• 4 DB Devils Press (50/35) *2 Per Side

-Rest 2 Minutes- 

INTERVAL 2:

• Buy in: 800 Meter Run 

-In remaining time complete an AMRAP of: 

• 4 DB Devils Press (50/35) *2 Per Side 
• 12 Wall Balls (20/14)
• 28 Double Unders 

*Two Scores – Rounds + Reps for each interval 

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Core: 5 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations