WOD: Monday, April 17th, 2023 (Burpee Day 78)

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Warm-up: Group Dynamic 

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

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Strength: Front Squat (17 Minutes)

  • Sets 1-3: 3 Reps @ 80% of 1RM 
  • Sets 4 and 5: 3 Reps @90% of 1RM 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 12 Alt Med-Ball Lunges (20/14) 
  • 6 Toes to Bar 
  • 3 Clusters (95/65) 

-Rest 2 Minutes and repeat- 

*CRX: 12 Alt Pistol Squats 

*Four Scores:

  • One for each set of max cals 
  • Rounds + Reps for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 12 Alt Med-Ball Lunges (20/14) 
  • 6 Toes to Bar 
  • 6 Atomic Sit Ups (25/15) 

-Rest 2 Minutes and repeat- 

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Core: 5 Rounds 

  • 30 Plate twists (25/15) 
  • 30 Flutter Kicks