WOD: Tuesday, April 18th, 2023 (Burpee Day 79)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Shoulder to overhead (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

  • 30 Box Jump Overs (24”/20”)
  • 15 Shoulder to Overhead (95/65) 

-Into-

  • 20 Box Jump Overs (24”/20”)
  • 10 Shoulder To Overhead (115/85) 

-Into-

  • 10 Box Jump Overs (24”/20”) 
  • 5 Shoulder To Overhead (135/95) 

-Then-

  • 800 Meter Run 

-Then-

  • 5 Shoulder To Overhead (135/95) 
  • 10 Box Jump Overs (24”/20”)

-Into-

  • 10 Shoulder To Overhead (115/85) 
  • 20 Box Jump Overs (24”/20”) 

-Into-

  • 15 Shoulder To Overhead (95/65) 
  • 30 Box Jump Overs (24”/20”) 

*CRX Weights: (115/85), (135/95), (155/105) 

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Cardio Option: For Time 

30 – 20 – 10 

  • Box Jump Overs (24”/20”)
  • DB Shoulder to Overhead (50/35) *15/10/5 per side 

-Then-

  • 800 Meter Run 

-Then-

10 – 20 – 30 

  • DB Shoulder to Overhead (50/35) *5/10/15 per side 
  • Box Jump Overs (24”/20) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations