WOD: Wednesday, April 10th, 2024 (Burpee Day 72)

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge hold  – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute Per Side 

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Strength: Deadlift (17 Minutes) 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

*Can do these as touch n go or drop singles 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-in remaining time max reps of:

  • Rd 1 and 4: Max DB Devils Press (50/35) 
  • Rd 2 and 5: Max Double Unders 
  • Rd 3 and 6: Max Wall Balls (20/14) 

*2 Min Rest after Round 3 

*3 Total Scores:

  • Total reps completed for DP, DU, and WB 

For singles – add them together and divide by 2 

For Devils Press – can switch hands whenever you want 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks