WOD: Tuesday, April 16th, 2024 (Burpee Day 78)

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 Clean and Jerks (ascending weights) 
• 3 Strict Pull Ups OR 5 Ring Rows 

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Workout: For Time 

• Buy In: 500 Meter Run 

-Then-

10 Rounds 

• 5 Burpees over Bar 
• 3 Clean and Jerks (155/105) 
• 1 Rope Climb 

-Then-

• Buy Out: 500 Meter Run 

*RX+: 1 Legless rope climb

*CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb

*Rope Climb Scaling Options: 

• Scale Distance 
• Rope Ascents (3 per round) 
• Strict Pull Ups (5 per round) 

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Cardio Option: For Time 

• Buy In: 500 Meter Run 

-Then-

10 Rounds 

• 5 Burpees
• 10 Rage Balls (20/15) 
• 1 Rope Climb 

-Then-

• Buy Out: 500 Meter Run 

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Core: 4 Rounds 

• 15 V-Ups 
• :30s Hollow Hold