WOD: Wednesday, June 2nd, 2021 (Burpee Day 122)

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: Back Squat ( 15 Minutes) 

• 2 Sets x 2 Reps @90% of 1 Rep Max
• 3 Sets x 1 Rep @95% of 1 Rep Max 

*Heavy doubles and singles for today, retest week is next week!

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Workout: For Time 

3 Rounds 

• 12 Front Squats (95/65)
• 12 Box Jumps (24”/20”)

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 9 Front Squats (105/75)
• 9 Box Jump Overs (24”/20”)

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 6 Front Squats (115/85)
• 6 Burpee Box Jumps (24”/20”)

*CRX: Front Squats 9 Reps @ (115/85), 6 Reps @ (135/95), 3 Reps @ (155/105) 

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Cardio Option: For Time 

3 Rounds 

• 18 KB Goblet Squats (24k/16k)
• 12 Box Jumps (24”/20”)

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 15 KB Goblet Squats (24k/16k)
• 9 Box Jump Overs (24”/20”)

-Then-

• 400 Meter Run 

-Then-

3 Rounds 

• 12 KB Goblet Squats (24k/16k)
• 6 Burpee Box Jumps (24”/20”)

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Core: 5 Rounds 

• 20 Russian Twists (25/15) 
• 20 Kick the ceilings