WOD: Friday, February 28th, 2025 (Burpee Day 32)

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Warm-up: Group Dynamic

  • 2 Minutes of Movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2 are done at 60% of 1RM 
  • Sets 3 and 4 are done at 70% of 1RM 

*Focus on quality bench reps – not speed 

*Rest between working sets 

*If you missed week 1 use today as a make up day 

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Workout: AMRAP + For Time 

AMRAP x 12 Minutes  

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 12 Deadlifts (155/105)  
  • 9 Box Jumps (24”/20”) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Box Jumps (24”/20”) 
  • 250 Meter Row/Ski OR 600 M Bike 

*Two Scores:

  • Total Rounds + Reps completed for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

AMRAP x 12 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 12 Rage Balls (20/15)  
  • 9 Box Jumps (24”/20”) 

-Rest 2 Minutes- 

Part B – For Time 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 5 Box Jumps (24”/20”) 
  • 250 Meter Row/Ski OR 600 M Bike 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions