WOD: Wednesday, April 23rd, 2025 (Burpee Day 86)

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-Endurance: Every 2:30 x 5 Rounds 

• 200 Meter Run / 250 Meter Row / 600 M Bike
• 3 Back Squats 

*Athletes choice on what weight to start with 

*Increase weight per round 

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Workout: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 5 Burpee Box Jumps (24”/20”) 

-in remaining time complete:

• Max Front Squats (115/85) 

Even Rounds (2 and 4) 

• 200 Meter Run 
• 5 Front Squats (115/85) 

-in remaining time complete:

• Max Burpee Box Jumps (24”/20”) 

*Two Scores:

• Total # of Max Front Squats completed 
• Total # of Max BBJ completed 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Odd Rounds (1 and 3): 

• 200 Meter Run 
• 5 Burpee Box Jumps (24”/20”) 

-in remaining time complete:

• Max DB Goblet Squats (50/35) 

Even Rounds (2 and 4) 

• 200 Meter Run 
• 10 DB Goblet Squats (50/35) 

-in remaining time complete:

• Max Burpee-Box Jumps (24”/20”) 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)