WOD: Monday, May 19th, 2025 (Burpee Day 112)

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 65% of 1RM 
• Sets 3 and 4: 5 Reps each at 75% of 1RM 

*Continue to do these beltless 

*Focus on bracing your core on every rep 

*Rest between sets – Don’t Rush!

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Workout: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Box Jumps (24”/20”) 

-in remaining time complete max reps of:

• Odd Rounds (1 and 3) – Wall Balls (20/14) 
• Even Rounds (2 and 4) – Clusters (115/85) 

*Two Scores:

• Max Wall Balls completed across both rounds 
• Max Clusters completed across both rounds 

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Cardio Option: Every 4 Minutes x 4 Rounds 

• 300 Meter Run 
• 9 Box Jumps (24”/20”) 

-in remaining time complete max reps of:

• Odd Rounds (1 and 3) – Wall Balls (20/14) 
• Even Rounds (2 and 4) – Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

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