WOD: Monday, April 7th, 2025 (Burpee Day 70)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Make Up Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick one of the 3 movements from this past cycle 

*Prioritize rest between heavy attempts 

*Use knee sleeves, belt, lifting shoes for extra support 

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Workout: Every 4 Minutes x 4 Rounds  

  • 10 DB Thrusters (50/35) *RIGHT SIDE 
  • 10 Toes to Bar 
  • 10 DB Thrusters (50/35) *LEFT SIDE 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*CRX: 7 DB Thrusters (70/50) 

*One score – total # of cals completed across all 4 rounds 

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Core: 4 Rounds 

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