WOD: Monday, May 10th, 2021 (Burpee Day 99)

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Warm-up: Group Dynamic

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

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Strength: Back Squat (15 – 17 Minutes)

  • 3 Sets x 5 Reps @60% of 1 Rep Max
  • 2 Sets x 5 Reps @70% of 1 Rep Max 

*Focus on a strong drive out of the bottom position

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Workout: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run/ 300 Meter Row/ 600 Meter Bike 
  • 12 Power Cleans (95/65)

In remaining time, max reps of:

  • Wall Balls (20/14)   

*CRX: 8 Power Cleans (135/95)

*Score is total wall balls after all 4 rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 200 Meter Run/ 300 Meter Row/ 600 Meter Bike 
  • 15 Russian KB Swings (24k/16k)

In remaining time, max reps of:

  • Wall Balls (20/14)   

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • 30 Russian Twists (20/15)