WOD: Monday, April 23rd, 2018 (Burpee Day 79)

Warm-up: Group Dynamic

• Group Jog (down and back) x3
• Sumo Inchworm Push ups (5-4-3-2-1)
• Couch Stretch – 1 Minute per side

Strength: Back Squats (10-12 Minutes)

• 5 sets x 3 Reps @75% of 1-Rep Max

Workout: 21-15-9

Shoulder to Overhead 

• Round of 21: (95/65)
• Round of 15: (115/85)
• Round of 9: (135/95)

AFTER EACH ROUND: 400 Meter Run 

CRX: Shoulder to Overhead

• Round of 21: (135/95)
• Round of 15: (155/105)
• Round of 9: (185/115)

Endurance: Assault Bike Tabata

• :20s on, :10s off x 8 sets

Core: 4 Rounds

• 30 Bicycles
• 30 Flutter Kicks