WOD: Saturday, April 17th, 2021 (Burpee Day 76)
Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x 3
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Pre-Game: 4 Rounds
- 100 Meter Run
- 3 Hang Power Snatches (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- Buy In: 500 Meter Wall-Ball Run (20/14)
-Then-
5 Rounds
- 5 Hang Power Snatches (115/85)
- 10 Toes 2 Bar
- 35 Double Unders
-Then-
- Buy Out: 500 Meter Wall-Ball Run (20/14)
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Cardio Option: For Time
- Buy In: 500 Meter Wall-Ball Run (20/14)
-Then-
5 Rounds
- 10 American KB Swings (24k/16k)
- 10 Toes 2 Bar
- 35 Double Unders
-Then-
- Buy Out: 500 Meter Wall-Ball Run (20/14)
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Strength: Bench Press and Planks
- 10 – 8 – 6 – 4 – 2 Reps
*Between sets complete:
- 30 second plank on hands
Start light and add weight every round. Last two should be on the heavy side.
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Reach the ceilings
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