WOD: Wednesday, April 26th, 2023 (Burpee Day 87)

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 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: 2 Reps @ 90% of 1RM 
  • Sets 4 and 5: 1 Rep @ 95% of 1RM 

*Drop singles are fine for the sets of 2 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 
  • 30 Box Jump Overs (24”/20”) 
  • 30 Single Arm DB Devils Press (50/35) 
  • 30 Box Jump Overs (24”/20”)
  • 500 Meter Row OR 1200 Meter Bike 

*15 Reps per side for the DB Devils Press (alt not necessary)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • :30s Hollow Hold