WOD: Friday, May 6th, 2022 (Burpee Day 96)

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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: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Final test day of the cycle

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Workout: Every 2 Minutes x 8 Rounds 

  • (12/9) Calorie Row/Runner OR (9/6) Calorie Bike

-in remaining time max reps of: 

  • Odd Rounds (1,3,5,7): Max Squat Cleans (115/85) 
  • Even Rounds (2,4,6,8): Max Weighted Ab-Mat Sit Ups (20/14) 

*1 Minute cap for calories each round

*2 Scores 

  • One for all rounds of squat cleans added together 
  • One for all rounds of Weights abmsu 

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Cardio Option: Every 2 Minutes x 8 Rounds 

  • (12/9) Calorie Row/Runner OR (9/6) Calorie Bike

-in remaining time max reps of: 

  • Odd Rounds (1,3,5,7): Max Med-Ball Squat Cleans (20/14)
  • Even Rounds (2,4,6,8): Max Weighted Ab-Mat Sit Ups (20/14) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions