WOD: Thursday, March 6th, 2025 (Burpee Day 38)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 2 Front Squats + 2 Hang SC + 2 Thrusters 
• 3 Strict Pull Ups 

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Workout: For Time 

• 800 Meter Run 

-into- 

2 Rounds 

• 11 Pull Ups 
• 9 Front Squats (135/95) 

-Then- 

• 500 Meter Run 

-into- 

2 Rounds 

• 9 Pull Ups 
• 7 Hang Squat Cleans (135/95) 

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 7 Pull ups 
• 5 Thrusters (135/95) 

*RX+: Barbell (185/115) (7-5-3 Reps)

*CRX: Same weight as RX+ / Bar/Ring MU (5-4-3) 

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Cardio Option: For Time 

• 800 Meter Run 

-into- 

2 Rounds 

• 11 Pull Ups 
• 18 DB Goblet Squats (50/35)

-Then- 

• 500 Meter Run 

-into- 

2 Rounds 

• 9 Pull Ups 
• 14 DB Hang Squat Cleans (50/35) *7 per side

-Then-

• 300 Meter Run 

-into-

2 Rounds 

• 7 Pull ups 
• 10 DB Thrusters (50/35) *5 per side

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)