WOD: Thursday, April 27th, 2023 (Burpee Day 88)

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Warm-up: Group Dynamic 

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Overhead Squats (ascending weights) 
  • 3 Strict Pull Ups OR 5 Ring Rows 

*Add in rope climbs if you plan on rope climbing

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Workout: AMRAP + For Time 

Part A – AMRAP x 15 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Runner/Bike
  • 6 Overhead Squats (105/75)
  • 2 Rope Climbs 

-Rest 2 Minutes-

Part B – For Time 

  • (20/15) Calorie Row OR (15/10) Calorie Bike/Runner 
  • 10 Overhead Squats (105/75)
  • (20/15)Calorie Row OR (15/10) Calorie Bike/Runner 

*Rope Climb Scaling options: 

  • Rope Ascents (4 Reps) 
  • Strict Pull ups (6 Reps) 

*Two Scores:

  • Rounds + Reps for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 15 Minutes 

  • (12/9) Calorie Row OR (9/6) Calorie Runner/Bike
  • 6 Atomic Sit Ups (25/15) 
  • 2 Rope Climbs 

-Rest 2 Minutes-

Part B – For Time 

  • (20/15) Calorie Row OR (15/10) Calorie Bike/Runner 
  • 10 Atomic Sit Ups (25/15) 
  • (20/15)Calorie Row OR (15/10) Calorie Bike/Runner 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Flutter Kicks