WOD: Wednesday, March 5th, 2025 (Burpee Day 37)

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Snatch (17 Minutes) 

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

*All snatches done as drop singles 

*Focus on technique from the empty bar to your last set

*Rest between working sets 

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 

-in remaining time complete max reps: 

• R1 and R4: Deadlifts (205/125) 
• R2 and R5: Burpees to a target (pull up bar) 
• R3 and R4: Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

*3 Total Scores:

• Total DL’s accumulated
• Total Burpees accumulated 
• Total MB Box Step ups accumulated 

*Raining Substitute:

• 250 Meter Row OR 600 Meter Bike 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 

-in remaining time complete max reps: 

• R1 and R4: Russian KB Swings (24K/16K) 
• R2 and R5: Burpees to a target (pull up bar) 
• R3 and R4: Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations