WOD: Monday, April 5th, 2021 (Burpee Day 64)
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of air squats
- Couch Stretch – 1 Minute per side
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Strength: Clean (15 – 17 Minutes)
- 3 Sets x 1 Rep @93% of 1 Rep Max
- 2 Sets x 1 Rep @95% of 1 Rep Max
Heavy week before we test, focus on being fast!
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Workout: 5 Rounds
- 12 Sumo Deadlift High Pulls (75/55)
- 15 Wall Balls (20/14)
- 200 Meter Run
*Rest 1 Minute after each round
*Goal is to average the same time per round
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Cardio Option: 5 Rounds
- 12 Russian KB Swings (24k/16k)
- 15 Wall Balls (20/14)
- 200 Meter Run
*Rest 1 Minute after each round
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (15/10)
- 30 DB Side Bends (50/35)
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