WOD: Monday, March 27th, 2023 (Burpee Day 57)

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Warm-up: Group Dynamic 

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

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Strength: Front Squat (17 Minutes) 

  • Establish a heavy single 

*New Base Building Strength Cycle:

  • Mondays- Front Squat 
  • Wednesdays- Deadlift
  • Friday- Strict Press 

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Workout: 3 Intervals (5 Minutes ON / 1 Minute OFF) 

  • 400 Meter Run 
  • 12 DB Hang Clean and Jerks (50/35)

-In remaining time complete max reps of: 

  • Wall Balls (20/14) 

*3 total scores – # of WB’s completed for each interval 

*If raining sub: 500 Meter Row OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches