WOD: Wednesday, May 28th, 2025 (Burpee Day 121)

Group Dynamic Warmup:

• 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: Front Squats (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 1RM 
• Sets 3 and 4: 3 Reps each at 85% of 1RM 

*As weight gets heavier, really focus on bracing your core 

*Rest between sets 

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Workout: For Time 

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

• 15 Box Jumps (24”/20”) 
• 10 Toes to Bar 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

-into-

2 Rounds 

• 10 Toes to Bar 
• 15 Box Jumps (24”/20”) 

-Then-

• 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold