WOD: Sunday, April 23rd, 2023 (Burpee Day 84)

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Warm-up: Group Dynamic 

  • Jumping jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds w/ Partner 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: Partner AMRAP x 21 Minutes 

Partner A 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Sumo Deadlift High Pulls (105/75) 

Partner B 

  • Max Calorie Row OR Bike 

*Once Partner A completes a FULL round partners will then switch 

*ONE machine but can have two barbells

*Run counts as 2 reps for the full 200 

*Two Scores:

  • Total Calories completed amongst both partners 
  • Total Rounds + Reps completed amongst both partners 

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Cardio Option: Partner AMRAP x 21 Minutes 

Partner A 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 4 DB Devils Press (50/35) 

Partner B 

  • Max Calorie Row OR Bike 

*Once Partner A completes a FULL round partners will then switch 

*Two Scores:

  • Total Calories completed amongst both partners 
  • Total Rounds + Reps completed amongst both partners 

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Solo Option: For Time 

5 Rounds 

  • 200 Meter Run 
  • 8 Pull Ups 
  • 8 Sumo Deadlift High Pulls (105/75) 

-Then-

  • (60/45) Calorie Row/Ski OR (50/35) Calorie Bike 

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Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Bicycle Crunches