WOD: Friday, April 24th, 2020 (Burpee Day 82)

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes
• :20s Hold in the bottom of squat – :10s of active squats
• Couch Stretch – 1 Minute per side

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Workout: 3 Rounds (6 Minute AMRAP / 1 Minute OFF)

• 3 DB/KB Hang Squat Cleans (Right side)
• 6 Burpees
• 3 DB/KB Hang Squat Cleans (Left side)
• 6 “Box” Jump Overs

BARBELL OPTION:

• 6 Burpees
• 6 Hang Squat Cleans (95/65)
• 6 “Box” Jump Overs

WORKOUT FLOW:

• Workout is 3 – 6 minute sections with 1 minute of rest in between each. In each 6 minute section you will try to complete as many rounds as possible of 3 Hang Squat Cleans (right side) with your DB/KB, 6 Burpees, 3 Hang Squat Cleans (left side), and 6 Box Jump Overs. If you are doing the barbell option your order is burpees, 6 hang squat cleans, and 6 box jump overs.

EQUIPMENT MODIFICATION:

• DB/KB Squat Cleans – Find an object that allows you to bring it from the floor to your shoulders in a squat motion. For example a gallon of milk or water, a book bag, a case of water, or a bag of flour!
• “Box” Jump Overs- If you don’t have a plyo box to jump over, find an object that you can clear comfortably (ex. Flower pot). You can complte these as step ups on your staircase. Last option would be 20 Jump Squats!

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Core: 5 Rounds

• 15 V-Ups
• 30 Flutter Kicks