WOD: Monday, May 5th, 2025 (Burpee Day 98)

Warm-up: Group Dynamic

• 2 Minutes of movement
• :20s of lateral hops, air squats, squat hold 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

• Establish a heavy single 

*Focus on keeping your elbows up and bracing your core

*Use a belt/knee sleeves, wrist straps, WL shoes for extra support

*Not a true 1RM – just build to something heavy for the day 

*NEW STRENGTH CYCLE: 

• Mondays- Front Squat (1RM) 
• Wednesdays- Clean (squat or power 1RM) 
• Fridays- Jerk (Push or split 1RM) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station 1: Max Wall Balls (20/14) 
• Station 2: Max Alt Front Rack Lunges (95/65)
• Station 3: Max Lateral Burpees Over Bar
• Station 4: Rest 

*3 Total Scores:

• Total accumulated reps through all 3 working stations per intv
• Score starts back at 0 on each new interval 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station 1: Max Wall Balls (20/14) 
• Station 2: Max Alt DB Lunges (50/35) 
• Station 3: Max Lateral Burpees Over DB 
• Station 4: Rest 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches