WOD: TUESDAY, APRIL 30TH, 2024 (BURPEE DAY 92)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Overhead Squats (ascending weights) 
• :10s Handstand Hold OR Plank on Hands 

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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF) 

INTV 1

• Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

• 5 Strict Handstand Push Ups 
• 5 Overhead Squats (115/85)

INTV 2

• Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

• 5 Handstand Push Ups (kipping)
• 5 Overhead Squats (115/85) 

*RX+: 5 Wall Facing HSPU (intv1) 

*CRX: 5 Wall Facing HSPU (intv1) / 5 OHS (155/105) 

*HSPU Scaling Options: 

• Scale Reps AND/OR Distance
• Plyo Box HSPU (same reps) 
• Hand Release Push Up / MB Push Press combo (10 reps for both)

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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF) 

INTV 1

• Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

• 5 Strict Handstand Push Ups 
• 10 Atomic Sit Ups (25/15)

INTV 2

• Buy In: 400 Meter Run

-Then in remaining time AMRAP of: 

• 5 Handstand Push Ups (kipping)
• 10 Atomic Sit Ups (25/15)

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Core: 5 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold