WOD: Tuesday, April 2nd, 2024 (Burpee Day 64)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes
• :20s Plank on hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski
• 3 Hang Power Snatches (ascending weights) 
• 1 Wall Walk 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 6 Hang Power Snatches (105/75) 

-Rest 2 Minutes and Repeat- 

*Wall Walk Scaling Options:

• Scale Reps (1 per round)
• Scale Distance 
• Plyo Box Wall Walks (4 per round) 

*CRX: 

• 10 ft Handstand Walk (5 ft sections) 
• 4 Hang Power Snatches (135/95) 

*4 Total Scores:

• 2 For each set of max calories 
• Rounds + Reps for each 6 min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Wall Walks 
• 12 DB Hang Power Snatches (50/35) *6 per side

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)