WOD: Wednesday, April 17th, 2024 (Burpee Day 79)

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Warm-up: Group Dynamic

  • Bird Dog Tabata – 2 Minutes 
  • :20s Bird Dog Hold – :10s of Active Bird Dogs
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Deadlift (17 Minutes) 

  • Sets 1 and 2: 2 Reps each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

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Workout: Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

  • Calorie Row OR Bike 
  • DB Box Step Up and Overs (50/35) (24”/20”) 
  • Toes to Bar 

*Score is last full round completed + partial reps in 15 min

*DB must be held in suitcase position 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers
  • :30s Side Plank (per side)