WOD: Thursday, April 4th, 2024 (Burpee Day 66)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Burpees 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 5 Thrusters (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

1 Round 

  • 200 Meter Run 
  • 36 Weighted Ab-mat sit ups (20/14)
  • 18 Thrusters (95/65)

-then-

2 Rounds 

  • 200 Meter Run 
  • 18 Weighted Ab-mat sit ups (20/14)
  • 9 Thrusters (105/75)

-then-

3 Rounds 

  • 200 Meter Run 
  • 12 Weighted Ab-mat sit ups (20/14)
  • 6 Thrusters (115/85)

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Cardio Option: For Time 

1 Round 

  • 200 Meter Run 
  • 36 Weighted Ab-mat sit ups (20/14)
  • 24 DB Thrusters (50/35) *12 per side

-then-

2 Rounds 

  • 200 Meter Run 
  • 18 Weighted Ab-mat sit ups (20/14)
  • 12 DB Thrusters (50/35) *6 Per side

-then-

3 Rounds 

  • 200 Meter Run 
  • 12 Weighted Ab-mat sit ups (20/14)
  • 8 DB Thrusters (50/35) *4 per side 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations