WOD: Friday, February 21st, 2025 (Burpee Day 25)

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

• Build to a heavy single

*Find a partner and spot each other

*Make small jumps and rest between attempts 

*Warm Up Rep Scheme:

• 5-5-3-3-1-1-1-1-etc…

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Workout: For Time 

5 Rounds 

• 6 Handstand Push Ups (strict or kipping)
• 6 Hang Power Snatches (95/65) 
• 6 Lateral Pogo Burpees
• 250 Meter Row OR 600 Meter Bike 

*Rest 1 Minute at the completion of each round

*Score is total time to complete all 5 rounds including rest

*Handstand Push Up Scaling Options: 

• Scale reps or distance with ab-mats 
• Plyo box hspu 
• Hand release push ups (9 Reps) 
• Med-Ball Push Press (12 Reps)

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Cardio Option: For Time 

5 Rounds 

• 6 Handstand Push Ups (strict or kipping)
• 9 American KB Swings (24K/16K)
• 6 Lateral Pogo Burpees
• 250 Meter Row OR 600 Meter Bike 

*Rest 1 Minute at the completion of each round

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions