WOD: Thursday, June 4th, 2026 (Burpee Day 129)

Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds (10 min Cap) 

• 200 Meter Run 
• 3 Front Squats (ascending weights) 
• 3 Box Jumps (at workout height) 

*Front Squats come from the floor only

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Workout: For Time 

1 Round 

• 400 Meter Med-Ball Run (20/14) 
• 24 Box Jumps (24”/20”) 
• 16 Front Squats (115/85) 

-THEN-

2 Rounds 

• 200 Meter Med-Ball Run (20/14) 
• 12 Box Jumps (24”/20”) 
• 8 Front Squats (135/95) 

-THEN-

4 Rounds 

• 100 Meter Med-Ball Run (BACK STAIRS) 
• 6 Box Jumps (24”/20”) 
• 4 Front Squats (155/105)

*CRx: (135/95) / (155/105) / (185/125) (Rx Reps)

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Cardio Option: For Time 

1 Round 

• 400 Meter Med-Ball Run (20/14) 
• 24 Box Jumps (24”/20”) 
• 24 KB/DB Goblet Squats (24K/16K)(50/35) 

-THEN-

2 Rounds 

• 200 Meter Med-Ball Run (20/14) 
• 12 Box Jumps (24”/20”) 
• 12 KB/DB Goblet Squats (24K/16K)(50/35) 

-THEN-

4 Rounds 

• 100 Meter Med-Ball Run (BACK STAIRS) 
• 6 Box Jumps (24”/20”) 
• 6 KB/DB Goblet Squats (24K/16K)(50/35) 

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Core: 4 Rounds 

• 10 Banded Palloff Presses 
• 10 Banded Rotations