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 

——————————————————————————————————–

Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Dead Hang from pull up bar 

——————————————————————————————————–

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 

——————————————————————————————————–

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 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)