WOD: Wednesday, April 22nd, 2026 (Burpee Day 86)

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge – :10s Hip Thrust Tabata – 2 Minutes 
  • Seated Hamstring Stretch – 1 Min per side  

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Deadlifts (ascending weights) 
  • :15s Hollow Hold 

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Workout: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Deadlifts (205/135) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

*Two Scores:

  • Total # of Deadlifts accumulated 
  • Total # of Wall Balls accumulated 

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Cardio Option: Every 4:30 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Rage Balls (20/15) 

Even Rounds (2 and 4): 

  • 200 Meter Run 
  • 15 V-Ups 

-in remaining time complete:

  • Max Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks