WOD: Sunday, February 23rd, 2025 (Burpee Day 27)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 20 Double Unders (40 Singles OR 1 Min of DU practice) 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 4 Intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 5 Shoulder to Overhead (135/95) 
  • 5 Toes to Bar 
  • 25 Double Unders 

*Pick up where you leave off after rest period 

*One score: Rounds + Reps completed across all 4 intervals 

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Cardio Option: 4 Intervals (3 Minutes ON / 1 Min OFF) 

AMRAP x 3 Minutes 

  • 10 DB Shoulder to Overhead (50/35) *5 per side 
  • 5 Toes to Bar 
  • 25 Double Unders 

*Pick up where you leave off after rest period 

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Core: 4 Rounds 

  • 10 Turkish Sit Ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)