WOD: Monday, April 11th, 2022 (Burpee Day 71)

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Warm-up: Group Dynamic

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

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Strength: Back Squat (17 Minutes) 

  • 3 Sets x 3 Reps @ 82% of 1RM 
  • 2 Sets x 3 Reps @ 87% of 1RM 

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Workout: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 3 Squat Cleans (135/95)
  • 6 Bar Over Burpees 
  • 9 Wall Balls (20/14) 

*Score is total number of rounds+reps accumulated across all 5 intervals

*Pick up where you leave off after rest period  

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Cardio Option: 5 Intervals (3 Min ON / 1 Min OFF) 

  • 6 KB Goblet Squats (24K/16K)
  • 6 Burpees over KB  
  • 9 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Ab-Wheels 
  • 20 KB Pull Throughs (16K/12K)