WOD: Saturday, April 29th, 2023 (Burpee Day 90)

Warm-up: Group Dynamic 

• 2 Minutes of movement 
• :20s of high knees, jump squats, burpees
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row OR 300 Meter Bike
• 3 Hang Power Cleans (ascending weights) 
• :20s Med-Ball Wall Sit 

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Workout: Ladder x 22 Minutes 

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time climb the ladder of:

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…

• Wall Balls (20/14) 

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 ….

• Hang Power Cleans (135/95) 

*CRX: Hang Power Cleans (185/115) 

*Score is last FULL round completed + partial reps 

*Ex: Completing the full round of 12 wall balls and 4 hang power cleans

means your score is 12. 

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Cardio Option: Ladder x 22 Minutes 

• Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then in remaining time climb the ladder of:

3, 6, 9, 12, 15, 18, 21, 24, 27, 30…

• Wall Balls (20/14) 
• American KB Swings (24K/16K) 

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Accessory Work: Bench Press 

• Sets 1-3: 2 Reps each @90% of 1RM 
• Sets 4 and 5: 1 Rep each @95% of 1RM

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Core: 4 Rounds 

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