WOD: Monday, April 1st, 2024 (Burpee Day 63)

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats
  • Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

3 Rounds 

  • 5 Strict Pull Ups 
  • 10 Alt Front Rack Lunges (95/65) 

-Into-

3 Rounds 

  • 10 Pull Ups 
  • 20 Front Squats (95/65) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike

*CRX: 5 BMU (sub for 10 pull ups) / Barbell Weight (115/85)

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Cardio Option: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

3 Rounds 

  • 5 Strict Pull Ups 
  • 10 Alt DB Lunges (50/35) 

-Into-

3 Rounds 

  • 10 Pull Ups 
  • 20 DB Goblet Squats (50/35) 

-Then-

  • Buy Out: 500 Meter Row OR 1200 Meter Bike

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Flutter Kicks