WOD: Friday, April 22nd, 2022 (Burpee Day 82)

Warm-up: Group Dynamic

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

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Strength: Front Squat (17 Minutes)

• 3 Sets x 3 Reps @ 85% of 1RM 
• 2 Sets x 3 Reps @ 90% of 1RM 

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Workout: For Time 

• Buy In: 800 Meter Run 

-Then-

4 Rounds 

• 8 DB Hang Clean and Jerks (50/35) *Right Side
• 8 Alt DB Overhead Lunges (50/35) *Right Side
• 12 Burpees Over DB 
• 8 DB Hang Clean and Jerks (50/35) *Left Side
• 8 Alt DB Overhead Lunges (50/35) *Left Side

-Then-

• Buy Out: 400 Meter DB Farmers Carry (50/35) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions