WOD: Sunday, April 7th, 2024 (Burpee Day 69)

Warm-up: Group Dynamic

• Group Run – 200 Meters 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: EMOM x 9 Minutes 

• Min1: :45s Row/Bike/Runner/Ski 
• Min2: 3 Hang Power Cleans (ascending weights) 
• Min3: :20s Plank on Hands + 5 Push Ups 

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Workout: 3 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :15s- 

AMRAP x 1:30 

• Max Hang Power Cleans (135/95)

-Rest :15s- 

AMRAP x 1 Minute 

• Max Lateral Pogo Burpees 

-Rest 2 Minutes- 

*CRX: Hang Power Cleans (185/115) 

*Pick a weight that allows you to complete 5 reps at a time 

*3 Total Scores:

• Total Cals completed across all 3 intervals 
• Total Hang Power Cleans accumulated 
• Total Pogo Burpees accumulated  

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Cardio Option: 3 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :15s- 

AMRAP x 1:30 

• Max American KB Swings (24K/16K)

-Rest :15s- 

AMRAP x 1 Minute 

• Max Lateral Pogo Burpees over KB 

-Rest 2 Minutes- 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 30 Bicycle Crunches