WOD: Monday, May 1st, 2023 (Burpee Day 92)

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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) 

  • Establish a new 1 Rep Max 

*Retest week is here, be aggressive and go for the PR! 

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Workout: For Time 

4 Rounds 

  • 16 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 12 Toes to Bar 
  • 8 Front Squats (105/75)
  • 200 Meter Run 

*These front squats come from the ground

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Cardio Option: For Time 

4 Rounds 

  • 16 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 12 Toes to Bar 
  • 12 DB/KB Goblet Squats (50/35)(24K/16K)
  • 200 Meter Run 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 CrossBody Mountain Climbers