WOD: Wednesday, April 3rd, 2024 (Burpee Day 65)

Warm-up: Group Dynamic

• Glute Bridge Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts
• Banded Hamstring Stretch – 1 Min per side 

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Strength: Deadlift (17 Minutes) 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM 

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Workout: 3 Intervals (5 Min ON / 1 Min OFF) 

• Buy In: 250 Meter Row OR 600 Meter Bike 

-In remaining time AMRAP of: 

• 5 Toes to Bar 
• 5 Burpees Over Bar 
• 5 Power Cleans (95/65) 

*3 Total Scores: Rounds + Reps for each interval

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Cardio Option: 3 Intervals (5 Min ON / 1 Min OFF) 

• Buy In: 250 Meter Row OR 600 Meter Bike 

-In remaining time AMRAP of: 

• 5 Toes to Bar 
• 5 Burpees 
• 5 Rage Balls (20/15)

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Hollow Hold