WOD: Friday, April 18th, 2025 (Burpee Day 81)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

4 Rounds 

  • 200 Meter Run 
  • 10 Sumo Deadlift High Pulls (105/75) 
  • 5 Strict Handstand Push Ups 

-Then- 

2 Rounds 

  • 400 Meter Run 
  • 10 DB Devils Press (50/35) *5 per side
  • 20 Med-Ball Push Press (20/14) 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Hand Release Push Ups (10 Reps) 
  • DB Strict Press (5 reps per side) 

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Cardio Option: For Time 

4 Rounds 

  • 200 Meter Run 
  • 15 Rage Balls (20/15) 
  • 5 Strict Handstand Push Ups 

-Then- 

2 Rounds 

  • 400 Meter Run 
  • 10 DB Devils Press (50/35) *5 per side
  • 20 Med-Ball Push Press (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions