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WOD 04202024

A. Dynamic Stretches



B. “Team Hero Cindy”

(Teams of 4)

(As many rounds as possible in 20 minutes)

5 pull ups

10 push ups

15 air squats

100m run

(Workout runs conga-line style; next round starts when team finishes the round)


*wear a vest 20/14lb



C. “Hold On A Minute”

(For time)

50 burpee over vest each person (P1)

  • Handstand hold (P2)

  • Bumper plate hold 45/35lb (P3)

  • Dead hang (P4)

(Each person must maintain hold to complete burpees; team rotates after each complete set)


D. Static stretches

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