WOD: Monday, April 29th, 2024 (Burpee Day 91)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of High Knees, Air Squats, Up-Downs
  • Banded Hamstring Stretch – 1 Minute per side 

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Strength: Make-Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

Pick either the Back squat, Deadlift, or Strict press

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

22 – 18 – 14 – 10 

  • Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • Power Cleans (105/75) 

-Then-

  • Buy Out: 800 Meter Run 

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

22 – 18 – 14 – 10 

  • Alt Med-Ball Box Step Ups (20/14)(24”/20”)
  • American KB Swings (24K/16K)

-Then-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

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