WOD: Saturday, April 15th, 2023 (Burpee Day 76)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, air squats, burpees 
• Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Front Squats (ascending weights) 
• 3 Push Ups + 3 Box Jumps 

*Front Squats come from the ground 

——————————————————————————————————–

Workout: AMRAP x 21 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

• 5 Burpee Box Jumps (24”/20”) 
• 5 Front Squats (135/95) 

*Score is total # of calories completed in 21 minutes 

*CRX: 5 Burpee Box Jumps (30”/24”) + 5 Front Squats (185/115) 

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (not including 0:00) complete:

• 5 Burpee Box Jumps (24”/20”) 
• 10 Med-Ball Jump Squats (20/14) 

*Score is total # of calories completed in 21 minutes 

——————————————————————————————————–

Accessory Work: Bench Press 

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

——————————————————————————————————–

Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 kick the ceilings