WOD: Friday, April 3rd, 2026 (Burpee Day 67)

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-Endurance: Every 2:30 Min x 4 Rounds 

• 200 Meter Run 
• 4 Front Squats 

*Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125) 

*Barbell can be taken from the floor or rack 

*One weight for all 4 Rounds 

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Workout: For Time 

4 Rounds 

• 300 Meter Run 
• 25ft Burpee Broad Jumps 
• 15 Toes to Bar 
• 25ft Burpee Broad Jumps 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions