WOD: Wednesday, April 7th, 2021 (Burpee Day 66)

Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Bird Dogs – 10 SLOW Reps (5 per side) 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (15 – 17 Minutes)

  • 3 Sets x 1 Rep @93% of 1 Rep Max 
  • 2 Sets x 1 Rep @95% of 1 Rep Max 

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Workout: Every 6 Minutes x 3 Rounds 

  • 400 Meter Run 
  • 24 Ab-Mat Sit Ups 
  • 12 Front Squats (95/65) 
  • Max Calorie Row OR Bike in remaining time

*Score is all 3 rounds of calories added together 

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Cardio Option: Every 6 Minutes x 3 Rounds 

  • 400 Meter Run 
  • 24 Ab-Mat Sit Ups 
  • 12 KB/DB Goblet Squats (24k/16k) 
  • Max Calorie Row OR Bike in remaining time

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Core: 5 Rounds

  • 30 Bicycle Crunches 
  • 30 Hollow Rocks