WOD: Monday, May 20th, 2024 (Burpee Day 112)

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate squats 
• Pigeon Stretch – 1 Minute per side  

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Strength: Front Squat (17 Minutes) 

• Establish a heavy single 

*New Strength Cycle: 

• Mondays- Front Squat 
• Wednesdays- Squat Snatch 
• Fridays- Bench Press 

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Workout: 4 Rounds 

• 500 Meter Run 
• 21 Double Unders 
• 15 DB/KB Goblet Squats (50/35)(24K/16K)
• 9 Box Jumps (24”/20”) 

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Core: 5 Rounds 

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