WOD: Sunday, April 16th, 2023 (Burpee Day 77)

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Power Cleans (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

• 500 Meter Med-Ball Run (20/14) 
• 15 Handstand Push Ups 
• 15 Power Cleans (95/65)

-Then-

• 500 Meter Med-Ball Run (20/14) 
• 12 Handstand Push Ups 
• 12 Power Cleans (115/85)

-Then-

• 500 Meter Med-Ball Run (20/14) 
• 9 Handstand Push Ups 
• 9 Power Cleans (135/95)

*Handstand Push Up Scaling Options:

• Plyo Box HSPU (15-12-9)
• DB Push Press (15-12-9 per side)
• Hand Release Push Ups (30-24-18) 

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Cardio Option: For Time 

• 500 Meter Med-Ball Run (20/14) 
• 15 Handstand Push Ups 
• 30 Rage Balls (20/15) 

-Then-

• 500 Meter Med-Ball Run (20/14) 
• 12 Handstand Push Ups 
• 24 Rage Balls (20/15) 

-Then-

• 500 Meter Med-Ball Run (20/14) 
• 9 Handstand Push Ups 
• 18 Rage Balls (20/15) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Crossbody Mountain Climbers