WOD: Sunday, April 14th, 2024 (Burpee Day 76)

Warm-up: Group Dynamic

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of OHS 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Overhead Squats (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 300 Meter Run 
• 10 Toes to Bar 

-in remaining time max reps of: 

• Overhead Squats (105/75) 

Even Rounds (2 and 4):

• 300 Meter Run 
• 5 Overhead Squats (105/75)

-in remaining time max reps of: 

• Toes to Bar 

*Two Scores:

• Total # of max OHS 
• Total # of max TTB 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3):

• 300 Meter Run 
• 10 Toes to Bar 

-in remaining time max reps of: 

• Atomic Sit Ups (25/15) 

Even Rounds (2 and 4):

• 300 Meter Run 
• 5 Atomic Sit Ups (25/15) 

-in remaining time max reps of: 

• Toes to Bar 

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Core: 4 Rounds 

• 10 Banded Paloff Presses
• 10 Banded Rotations