WOD: Saturday, April 6th, 2024 (Burpee Day 68)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Snatches (ascending weights) 
  • 3 Burpee-Pull Ups 

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Workout: Every 5 Minutes x 4 Rounds 

  • 400 Meter Run 
  • 10 Box Jumps (30”/24”) 

-In remaining time complete max reps of:

  • Odd Rounds (1 & 3): Power Snatches (115/85) 
  • Even Rounds (2 & 4): Burpee-Pull Ups 

*RX+: Max Burpee Bar Muscle Ups 

*CRX: Power Snatches (155/105) / Burpee Bar MU

*Two Scores:

  • Max Power Snatches is first score
  • Max Burpee Pull Ups is second score

*SCALING OPTIONS:

Run- Should take no longer than 2:30 per round. Scale to a 300 if over 2:30.

Burpee-Pull Ups- Can use a flag. If using a band alternate between burpees and pull ups (5 burpees – 5 Pull ups) 

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Cardio Option: Every 5 Minutes x 4 Rounds 

  • 400 Meter Run 
  • 10 Box Jumps (30”/24”) 

-In remaining time complete max reps of:

  • Odd Rounds (1 & 3): DB Snatches (50/35) 
  • Even Rounds (2 & 4): Burpee-Pull Ups 

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Strength: Bench Press 

4 Sets x 5 Reps 

  • 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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Core: 4 Rounds 

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