WOD: Wednesday, June 4th, 2025 (Burpee Day 128)

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Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

4 Sets x 2 Reps 

  • Sets 1 and 2: 2 Reps each at 85% of 1RM 
  • Sets 3 and 4: 2 Reps each at 90% of 1RM 

*Continue to stick with squat or power from week 1 

*Really put an emphasis on speed during warm up sets 

*All sets done as DROP SINGLES (NO TNG)

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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 3 Squat Cleans (125/85)
  • 5 Burpees Over Bar
  • 7 Toes to Bar

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated across all 4 intvs

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF) 

AMRAP x 3 Minutes 

  • 5 Atomic Sit Ups (25/15)
  • 5 Burpees
  • 7 Toes to Bar

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks