WOD: Monday, April 22nd, 2024 (Burpee Day 84)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Min Per side 

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Strength: Back Squat (17 Minutes)

• Establish a new 1 Rep Max 

*Retest Week! Be aggressive and go for the PR!

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Workout: For Time 

• Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

• Front Squats (95/65) 
• Burpees to a plate (45) 

-Then-

• Buy Out: 400 Meter Run 

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Cardio Option: For Time 

• Buy In: 400 Meter Run 

-Then-

21 – 15 – 9 

• DB/KB Goblet Squat (50/35)(24K/16K)
• Burpees to a plate (45) 

-Then-

• Buy Out: 400 Meter Run 

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Core: 4 Rounds 

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