WOD: Thursday, April 13th, 2023 (Burpee Day 74)
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Couch Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 6 Alt Front Rack Lunges (ascending weights)
- :15s Dead Hang from pull up bar
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Workout: For Time
2 Rounds
- 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)
- 10 Strict Pull Ups
- 30 Alt Front Rack Lunges (115/85)
- 60 Ab-Mat Sit Ups
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Cardio Option: For Time
2 Rounds
- 300 Meter DB/KB Farmers Carry (24K/16K)(50/35)
- 10 Strict Pull Ups
- 30 Alt Med-Ball Box Step Ups (24”/20”)(20/14)
- 60 Ab-Mat Sit Ups
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Core: 4 Rounds
- 30 Bicycle Crunches
- 30 DB Side Bends (50/35)
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