WOD: Wednesday, May 29th, 2024 (Burpee Day 121)

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each @ 60% of 1RM 
• Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*If you missed week 1, use this week as a test makeup

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Workout: For Time 

21 – 15 – 9 

• Wall Balls (20/14) 

42 – 30 – 18 

• Double Unders 

-Then-

• 800 Meter Run 

-Then-

9 – 15 – 21 

• Wall Balls (20/14)

18 – 30 – 42 

• Double Unders 

*Single Under Scale:

• 84 – 60 – 36 / 36 – 60 – 84 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Flutter Kicks