CHECK DATES!!!

Posted November 10, 2018 by Diogo Dias & filed under Workout of the Day.

Hey all! Workouts have been posted for the week. Please check the date to make sure you see the workout for that specific day. Enjoy!

WOD: Friday, April 3rd, 2026 (Burpee Day 67)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Strength-Endurance: Every 2:30 Min x 4 Rounds

200 Meter Run
4 Front Squats

*Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125)

*Barbell can be taken from the floor or rack

*One weight for all 4 Rounds

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Workout: For Time

4 Rounds

300 Meter Run
25ft Burpee Broad Jumps
15 Toes to Bar
25ft Burpee Broad Jumps

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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