WOD: Monday, March 18th, 2024 (Burpee Day 49)

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: Back Squat (17 Minutes) 

• Establish a heavy single 

*New Strength Cycle:

• Mondays- Back Squat (1RM)
• Wednesdays- Deadlift (1RM)
• Fridays- Strict Press (1RM)

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Workout: For Time 

4 Rounds 

• 21 DB/KB Goblet Squats (50/35)(24K/16K)
• 15 Ab-Mat Sit Ups 
• 9 Sumo Deadlift High Pulls (95/65) 
• 200 Meter Run 

*Rest 1 Minute at the completion of each round

Score is total time including the rest times 

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Cardio Option: For Time 

4 Rounds 

• 21 DB/KB Goblet Squats (50/35)(24K/16K)
• 15 Ab-Mat Sit Ups 
• 9 Rage Balls (20/15) 
• 200 Meter Run 

*Rest 1 Minute at the completion of each round

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• :30s Hollow Hold