WOD: Sunday, April 5th, 2026 (Burpee Day 69)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Hang Power Cleans (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: For Time 

  • 400 Meter Run 

-into-

  • 33 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Hang Power Cleans (115/85) 
  • 33 Box Jumps (24”/20”) 

-Then-

  • 400 Meter Run 

-into-

  • 22 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Hang Power Cleans (115/85) 
  • 22 Box Jumps (24”/20”) 

-Then-

  • 400 Meter Run 

-into-

  • 11 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Hang Power Cleans (115/85) 
  • 11 Box Jumps (24”/20”) 

*CRx: Hang Power Cleans (155/105) (same reps as Rx)

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

  • 33 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Burpee-Pull Ups 
  • 33 Box Jumps (24”/20”) 

-Then-

  • 400 Meter Run 

-into-

  • 22 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Burpee-Pull Ups 
  • 22 Box Jumps (24”/20”) 

-Then-

  • 400 Meter Run 

-into-

  • 11 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 
  • 11 Burpee-Pull Ups 
  • 11 Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations