WOD: Thursday, April 18th, 2024 (Burpee Day 80)

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, air squats, burpees 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Hang Power Snatches (ascending weights) 
• 5 Med-Ball Squats (20/14) 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 7 Minutes 

• 24 Double Unders 
• 12 Wall Balls (20/14) 
• 4 Hang Power Snatches (115/85) 

-Rest 2 Minutes and Repeat- 

*4 Scores:

• One for each round of cals 
• Rounds + Reps for each 7 min AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 7 Minutes 

• 24 Double Unders 
• 12 Wall Balls (20/14) 
• 8 DB Hang Snatches (50/35) *4 per side 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 DB Side Bends (50/35)