WOD: Thursday, April 20th, 2023 (Burpee Day 81)

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Warm-up: Group Dynamic 

  • Jump Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of jump squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Minute Cap) 

  • 200 Meter Run 
  • 5 Hang Power Cleans 
  • 3 Med-Ball Push Press + 3 Wall Balls (20/14) 

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Workout: For Time (30 Min Cap) 

  • 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

  • Run to the end of the driveway 
  • 5 Hang Power Cleans (135/95) 

*CRX: 150 Unbroken Wall Balls / 3 Hang Power Cleans (185/115) 

*Score is either total time or total reps at the 30 min mark

*Breaks include: 

  • Resting with wall ball in your hand
  • Anytime the ball hits the floor
  • Resting at the bottom of the squat 
  • Anything other than the actual wall ball motion 

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Cardio Option: For Time (30 Min Cap) 

  • 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

  • Run to the end of the driveway 
  • 10 Burpee Rage-Balls (20/15) 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 20 Long Sit Ups