WOD: Friday, April 23rd, 2021 (Burpee Day 82)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row/Bike/Runner
  • 3 Back Squats (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

20 – 16 – 12 – 8 – 4

  • Box Jumps (24”/20”)

10 – 8 – 6 – 4 – 2 

  • Back Squats (185/115) 

-Then-

  • (32/28) Calorie Row/Runner OR (28/24) Calorie Bike 

-Then-

2 – 4 – 6 – 8 – 10

  • Back Squats (185/115)

4 – 8 – 12 – 16 – 20

  • Box Jumps (24”/20”) 

*CRX: Back Squats (205/135)/ Box Jumps (30”/24”)

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Cardio Option: For Time 

20 – 16 – 12 – 8 – 4

  • Box Jumps (24”/20”)
  • Double DB Squats (50/35) x2

-Then-

  • (32/28) Calorie Row/Runner OR (28/24) Calorie Bike 

-Then-

4 – 8 – 12 – 16 – 20

  • Double DB Squats (50/35) x2
  • Box Jumps (24”/20”) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions