WOD: Monday, March 3rd, 2025 (Burpee Day 35)

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Focus on bracing your core on every rep 

*Rest between each working set 

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Workout: For Time 

2 Rounds 

• 30 Wall Balls (20/14) 
• 15 Power Cleans (105/75) 

-Then-

• 1000 M Row / 800 M Run / 2400 M Bike

-Then-

2 Rounds 

• 30 Box Jump Overs (24”/20”) 
• 15 Power Cleans (105/75) 

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Cardio Option: For Time 

2 Rounds 

• 30 Wall Balls (20/14) 
• 30 Rage Balls (20/15) 

-Then-

• 1000 M Row / 800 M Run / 2400 M Bike

-Then-

2 Rounds 

• 30 Box Jump Overs (24”/20”) 
• 30 Rage Balls (20/15) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Bicycle Crunches