WOD: Friday, June 2nd, 2023 (Burpee Day 124)

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Warm-up: Group Dynamic 

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Overhead Squats (ascending weights) 
  • 5 Jump Squats 

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Workout: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Overhead Squats (105/75) 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

*3 total scores:

  • One for both rounds of wall balls
  • One for both rounds of Overhead Squats 
  • One for both rounds of BJO 

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Cardio Option: Every 3 Minutes x 6 Rounds 

  • 200 Meter Run 

-In remaining time complete max reps of: 

  • Rounds 1 & 4: Wall Balls (20/14) 
  • Rounds 2 & 5: Calorie Row 
  • Rounds 3 & 6: Box Jump Overs (24”/20”) 

*Rest 2 Minutes between round 3 and 4 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions