WOD: Sunday, April 21st, 2024 (Burpee Day 83)

Warm-up: Group Dynamic

• Group Run – 200 Meters
• PVC Pass Through – 10 Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

• 200 Meter Run 
• 5 Shoulder to Overhead (ascending weights) 
• 5 Slow Knee Raises 

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Workout: For Time 

• 500 Meter Run 

-Into-

11 – 9 – 7 

• Shoulder to Overhead (115/85) 
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

9 – 7 – 5 

• Shoulder to Overhead (115/85) 
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

7 – 5 – 3 

• Shoulder to Overhead (115/85) 
• Toes to Bar 

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Cardio Option: For Time 

• 500 Meter Run 

-Into-

11 – 9 – 7 

• Med-Ball Push Press (20/14) x2
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

9 – 7 – 5 

• Med-Ball Push Press (20/14) x2
• Toes to Bar 

-Then-

• 500 Meter Run 

-Into-

7 – 5 – 3 

• Med-Ball Push Press (20/14) x2
• Toes to Bar 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations