WOD: Thursday, April 9th, 2026 (Burpee Day 73)

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Hanging Knee Raise Hold 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 21 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 15 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 9 Hang Power Cleans (135/95) 
  • 15 Toes to Bar 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 42 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 30 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

-THEN-

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

  • 18 Russian KB Swings (24K/16K)
  • 15 Toes to Bar 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses
  • 10 Banded Rotations