WOD: Monday, January 30th, 2023 (Burpee Day 1)

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold w/ plate – :10s of Plate squats 
  • Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

5 Sets x 3 Reps 

  • Sets 1, 2, and 3: 3 Reps @ 85% of 1RM 
  • Sets 4 and 5: 3 Reps @ 90% of 1RM 

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Workout: For Time 

5 Rounds 

  • 15 Wall Balls (20/14) 
  • 10 Bar Facing Burpees 
  • 200 Meter Run 

*Rest 1 Minute at the completion of each round 

*Goal for today is INTENSITY!! 

*Focus on keeping the WB unbroken and pushing hard on the run

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 DB Side Bends (50/35)