WOD: Thursday, April 23rd, 2026 (Burpee Day 87)

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, burpees
  • Banded Lat/Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 5 Box Jumps (at workout height) 

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Workout: For Time 

  • 500 Meter Run 

-THEN-

  • 18 Hang Power Snatches (105/75) 
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 15 Hang Power Snatches (105/75) 
  • 30 Box Jumps (24”/20”) 

-into-

  • 12 Hang Power Snatches (105/75) 
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*Barbell should be done in sets of 4-6 Reps at least 

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Cardio Option: For Time 

  • 500 Meter Run 

-THEN-

  • 36 DB Hang Snatches (50/35) *half per side
  • 36 Alt Box Step Ups (24”/20”) 

-into-

  • 30 DB Hang Snatches (50/35) *half per side
  • 30 Box Jumps (24”/20”) 

-into-

  • 24 DB Hang Snatches (50/35) *half per side
  • 24 Box Jump Overs (24”/20”) 

-THEN-

  • 500 Meter Run 

*DB does not have to be alternating, just half per side

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Core: 4 Rounds 

  • 15 Long Sit Ups 
  • 30 DB Side Bends (50/35)