WOD: Saturday, April 27th, 2024 (Burpee Day 89)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of Squat hold – :10s of Plate Squats  
• 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 Thrusters (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

1 – 2 – 3 – 4 – 5 

• Thrusters (115/85)

3 – 6 – 9 – 12 – 15 

• Toes to Bar 

-Then-

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

5 – 4 – 3 – 2 – 1 

• Thrusters (115/85)

15 – 12 – 9 – 6 – 3 

• Toes to Bar 

*CRX Weights: (155/105) 

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Cardio Option: For Time 

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

3 – 6 – 9 – 12 – 15 

• DB Thrusters (50/35) *per side
• Toes to Bar 

-Then-

• 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-Into-

15 – 12 – 9 – 6 – 3 

• DB Thrusters (50/35) *per side
• Toes to Bar 

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Strength: Bench Press 

• Establish a 1 Rep Max 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings