WOD: Saturday, April 27th, 2024 (Burpee Day 89)
Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of Squat hold – :10s of Plate Squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Thrusters (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-Into-
1 – 2 – 3 – 4 – 5
- Thrusters (115/85)
3 – 6 – 9 – 12 – 15
- Toes to Bar
-Then-
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-Into-
5 – 4 – 3 – 2 – 1
- Thrusters (115/85)
15 – 12 – 9 – 6 – 3
- Toes to Bar
*CRX Weights: (155/105)
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Cardio Option: For Time
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-Into-
3 – 6 – 9 – 12 – 15
- DB Thrusters (50/35) *per side
- Toes to Bar
-Then-
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-Into-
15 – 12 – 9 – 6 – 3
- DB Thrusters (50/35) *per side
- Toes to Bar
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Strength: Bench Press
- Establish a 1 Rep Max
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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