WOD: Monday, April 15th, 2024 (Burpee Day 77)

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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: Back Squat (17 Minutes) 

  • Sets 1 and 2: 2 Reps each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

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Workout: For Time 

  • 21 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 21 Box Jumps (24”/20”)
  • 400 Meter Run 

-Rest 1 Minute-

  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 15 Box Jumps (24”/20”)
  • 300 Meter Run 

-Rest 1 Minute-

  • 9 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 9 Box Jumps (24”/20”)
  • 200 Meter Run 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)