WOD: Saturday, April 22nd, 2023 (Burpee Day 83)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s high knees, bodyweight lunges, burpees 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Clean and Jerks (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 15 Toes to Bar 
  • 12 DB Box Step Overs (50/35)(24”/20”)
  • 9 Clean and Jerks (115/85) 

-Then-

  • Buy Out: 800 Meter Run 

*ONE DB for the step overs and MUST be held in the suitcase position!

*Switch hands whenever you’d like

*CRX: 9 Clean and Jerks (155/105) 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 15 Toes to Bar 
  • 12 DB Box Step Overs (50/35)(24”/20”)
  • 15 Atomic Sit Ups (25/15) 

-Then-

  • Buy Out: 800 Meter Run 

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Accessory Work: Bench Press 

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

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Core: 4 Rounds

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