WOD: Thursday, April 29th, 2021 (Burpee Day 88)

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Warm-up: Group Dynamic 

  • Air Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of air squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds

  • 150 Meter Row/ 100 Meter Run/ 300 Meter Bike
  • 5 Front Squats (ascending weights)
  • 3 Tempo Push Ups + 3 Jump Squats 

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Workout: AMRAP x 21 Minutes 

  • 12 Ab-Mat Sit Ups 
  • 9 Front Squats (105/75) 
  • 6 Burpee Box Jumps (24”/20”)

*Every 3 minutes (NOT INCLUDING 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner

Score is total rounds completed in 21 minutes

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Cardio Option: AMRAP x 21 Minutes 

  • 12 Ab-Mat Sit Ups 
  • 9 KB Goblet Squats (24K/16k)
  • 6 Burpee Box Jumps (24”/20”)

*Every 3 minutes (NOT INCLUDING 0:00) complete:

  • (9/7) Calorie Row/Bike/Runner

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations