WOD: Friday, April 5th, 2024 (Burpee Day 67)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (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: AMRAP x 15 Minutes 

  • 15 Sumo Deadlift High Pulls (95/65) 
  • 30 Double Unders 
  • 15 Hand Release Push Ups 
  • 300 Meter Run 

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Cardio Option: AMRAP x 15 Minutes 

  • 15 Russian KB Swings (24K/16K) 
  • 30 Double Unders 
  • 15 Hand Release Push Ups 
  • 300 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions