WOD: Tuesday, April 25th, 2023 (Burpee Day 86)

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of SLOW Push Ups 
• 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 
• 3 Power Snatches (ascending weights) 
• :15s Hollow Hold 

*Practice some single under crossovers if you plan on doing crx

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Workout: For Time 

1 Round 

• 90 Single Unders 
• 18 Power Snatches (95/65) 
• 18 Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

2 Rounds 

• 45 Single Unders 
• 9 Power Snatches (115/85) 
• 9 Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

3 Rounds 

• 30 Single Unders 
• 6 Power Snatches (135/95) 
• 6 Toes To Bar 

*CRX: SIngle Under Crossovers (90-45-30) 

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Cardio Option: For Time 

1 Round 

• 90 Single Unders 
• 36 Alt DB Snatches (50/35) 
• 18 Toes to Bar 

-Into-

• 500 Meter Run 

-Then-

2 Rounds 

• 45 Single Unders 
• 18 Alt DB Snatches (50/35) 
• 9 Toes to Bar 

-Into-

• 500 Meter Run 

-Then-

3 Rounds 

• 30 Single Unders 
• 12 Alt DB Snatches (50/35) 
• 6 Toes To Bar 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)