WOD: Monday, May 10th, 2021 (Burpee Day 99)
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of air squats
- Pigeon Stretch – 1 Minute per side
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Strength: Back Squat (15 – 17 Minutes)
- 3 Sets x 5 Reps @60% of 1 Rep Max
- 2 Sets x 5 Reps @70% of 1 Rep Max
*Focus on a strong drive out of the bottom position
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Workout: Every 4 Minutes x 4 Rounds
- 200 Meter Run/ 300 Meter Row/ 600 Meter Bike
- 12 Power Cleans (95/65)
In remaining time, max reps of:
- Wall Balls (20/14)
*CRX: 8 Power Cleans (135/95)
*Score is total wall balls after all 4 rounds
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Cardio Option: Every 4 Minutes x 4 Rounds
- 200 Meter Run/ 300 Meter Row/ 600 Meter Bike
- 15 Russian KB Swings (24k/16k)
In remaining time, max reps of:
- Wall Balls (20/14)
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Core: 4 Rounds
- 30 Mountain Climbers
- 30 Russian Twists (20/15)
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