WOD: Monday, March 25th, 2024 (Burpee Day 56)

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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 Min per side

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps

  • Sets 1 and 2: 5 Reps each @ 60% of 1RM 
  • Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*If you missed week 1, use this week as a test makeup

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Workout: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 10 Thrusters (95/65) 

-In remaining time complete max reps of: 

  • Med-Ball Box Step Up and Overs (20/14)(24”/20”) 

*Score is total # of MB Box Step Overs completed across all 3 rounds

*CRX: Max Alternating Pistol Squats 

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Cardio Option: Every 5 Minutes x 3 Rounds 

  • 500 Meter Row / 400 Meter Run / 1200 Meter Bike 
  • 10 Atomic Sit Ups (25/15) 

-In remaining time complete max reps of: 

  • Med-Ball Box Step Up and Overs (20/14)(24”/20”) 

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Core: 4 Rounds 

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