WOD: Thursday, February 20th, 2025 (Burpee Day 24)

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Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row / 200 M Run / 600 M Bike 
  • 5 Front Squats (ascending weights) 
  • 3 Box Jumps (24”/20”) 

*Front squats come from the floor 

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Workout: For Time 

  • 1000 M Row / 800 M Run / 2400 M Bike 
  • 45 Wall Balls (20/14) 
  • 30 Box Jumps (24”/20”) 
  • 15 Front Squats (155/105)  
  • 30 Box Jumps (24”/20”) 
  • 45 Wall Balls (20/14) 
  • 1000 M Row / 800 M Run / 2400 M Bike 

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Cardio Option: For Time 

  • 1000 M Row / 800 M Run / 2400 M Bike 
  • 45 Wall Balls (20/14) 
  • 30 Box Jumps (24”/20”) 
  • 30 Atomic Sit Ups (25/15) 
  • 30 Box Jumps (24”/20”) 
  • 45 Wall Balls (20/14) 
  • 1000 M Row / 800 M Run / 2400 M Bike 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)