WOD: Saturday, April 1st, 2023 (Burpee Day 62)

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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Pre-Game: 4 Rounds (12 Min cap) 

• (9/7) Calorie Row OR Bike 
• 5 Front Squats (ascending weights) 
• :15s Hollow Hold 

*Front Squats are from the floor 

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Workout: Every 3:30 Minutes x 6 Rounds 

• (15/12) Calorie Row OR (12/9) Calorie Bike 
• 9 Front Squats (115/85) 

-In remaining time complete:

• Odd Rounds: Max Toes to Bar 
• Even Rounds: Max Ab-Mat Sit Ups 

*CRX: 9 Front Squats (155/105) 

*Two Scores:

• One for all 3 rounds of TTB added together
• One for all 3 rounds of ABSU added together 

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Cardio Option: Every 3:30 Minutes x 6 Rounds 

• (15/12) Calorie Row OR (12/9) Calorie Bike 
• 18 DB/KB Goblet Squats (24K/16K) 

-In remaining time complete:

• Odd Rounds: Max Toes to Bar 
• Even Rounds: Max Ab-Mat Sit Ups 

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Accessory Work: Bench Press 

• Establish a heavy single 

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Core: 4 Rounds 

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings