WOD: Saturday, February 1st, 2025 (Burpee Day 5)

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 minutes
• :20s bottom of squat hold – :10s of MB Squats  
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• 3 Med-Ball Squats + 3 Wall Balls (at workout weight) 

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Workout: For Time 

• 500 Meter Run

-into-

1 Round 

• 12 Squat Cleans (115/85) 
• 24 Wall Balls (20/14) 

-Then-

• 500 Meter Run

-into-

2 Rounds 

• 6 Squat Cleans (135/95)
• 12 Wall Balls (20/14)

-Then-

• 500 Meter Run 

-into-

4 Rounds 

• 3 Squat Cleans (155/105)
• 6 Wall Balls (20/14) 

*CRX: 12 @ (135/95), 6@ (155/105), 3@ (185/115)

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Cardio Option: For Time 

• 500 Meter Run

-into-

1 Round 

• 16 Atomic Sit Ups (25/15)  
• 24 Wall Balls (20/14) 

-Then-

• 500 Meter Run

-into-

2 Rounds 

• 8 Atomic Sit Ups (25/15)
• 12 Wall Balls (20/14)

-Then-

• 500 Meter Run 

-into-

4 Rounds 

• 4 Atomic Sit Ups (25/15)
• 6 Wall Balls (20/14) 

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Accessory Work: Bench Press

• 5 Sets x 3 Reps 

*Building across each set to a tough set of 3

*Aim to finish around 90% of 1RM 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (20/15) 
• 20 Kick the Ceilings