WOD: Friday, April 1st, 2022 (Burpee Day 61)

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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Strength: Front Squat (17 Minutes) 

• 3 Sets x 5 Reps @ 70% of 1RM
• 2 Sets x 5 Reps @ 75% of 1RM 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition)

• Station 1: Max Thrusters (95/65) 
• Station 2: Max Toes 2 Bar 
• Station 3: Max Lateral Pogo Burpees 
• Station 4: Max Calorie Row OR Bike 
• Station 5: Rest 

*3 Total scores – accumulated reps across all 4 working stations 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)

• Station 1: Max Wall Balls (20/14) 
• Station 2: Max Toes 2 Bar 
• Station 3: Max Lateral Pogo Burpees 
• Station 4: Max Calorie Row OR Bike 
• Station 5: Rest 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions