WOD: Monday, April 3rd, 2023 (Burpee Day 64)

Warm-up: Group Dynamic 

• Air Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of air squats 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Sets 1-3: 5 Reps @ 60% of 1RM 
• Sets 4 and 5: 5 Reps @70% of 1RM 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

• 9 Wall Balls (20/14) 
• 6 Burpees Over Bar 
• 3 Thrusters (95/65) 

*Pick up where you leave off after rest period 

*Score is total # of rounds + reps accumulated across all 4 Intervals 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF) 

• 9 Wall Balls (20/14) 
• 6 Burpees to a plate (25/15) 
• 3 Atomic Sit Ups (25/15) 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Mountain Climbers