WOD: Wednesday, April 19th, 2023 (Burpee Day 80)

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5 – 4 – 3 – 2 – 1 Reps 
• Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side)
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

• Sets 1-3: 3 Reps each @80% of 1RM 
• Sets 4 and 5: 2 Reps each @90% of 1RM

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Workout: 5 Intervals (2 Minutes ON / 1 Minute OFF) 

• 40 Double Unders 
• 10 Deadlifts (155/105) 

-In remaining time complete:

• Max Bar Facing Burpees 

*One score – total # of BFB accumulated across all 5 sets 

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Cardio Option: 5 Intervals (2 Minutes ON / 1 Minute OFF) 

• 40 Double Unders 
• 15 Russian KB Swings (24K/16K)

-In remaining time complete:

• Max Burpees to a Plate (45) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15)
• 30 DB Side Bends (50/35)