WOD: Friday, March 7th, 2025 (Burpee Day 39)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (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 quality reps (bar path, full range of motion) 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 12 Med-Ball Push Press (20/14) 
  • 10 Alt DB Snatch (50/35) 

*One score: total # of cals completed in 15 minutes 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions