WOD: Saturday, March 8th, 2025 (Burpee Day 40)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Min Row/Bike/Runner/Ski 
  • 5 Thrusters (ascending weights) 
  • 3 Strict Pull Ups 

*Throw in some double unders each round as well for technique work

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Workout: Open Workout “25.2” 

Repeat of “22.3” 

For Time (12 Min Cap) 

  • 21 Pull-Ups 
  • 42 Double Unders 
  • 21 Thrusters (95/65) 

-Then-

  • 18 Chest 2 Bar Pull Ups 
  • 36 Double Unders 
  • 18 Thrusters (115/75) 

-Then-

  • 15 Bar Muscle Ups 
  • 30 Double Unders
  • 15 Thrusters (135/85) 

*Tie Break time is last fully completed set of thrusters 

*SCALED VERSION: 

  • 21 Jumping Pull-Ups 
  • 42 Single Unders 
  • 21 Thrusters (65/45) 

-Then-

  • 18 Pull Ups 
  • 36 Single Unders 
  • 18 Thrusters (85/55) 

-Then-

  • 15 Chest 2 Bar Pull Ups 
  • 30 Single Unders
  • 15 Thrusters (105/65) 

*Masters 55+:

  • Same gymnastics and weights as scaled (double unders for RX)

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STANDARDS: 

Pull Ups:

  • Must start each rep in a dead hang (arms extended) 
  • No bend in the elbows allowed when starting the rep 
  • Any style of grip is allowed 
  • Chin must clear the pull up bar 
  • For chest to bar – chest must make contact with the bar (collarbone and down)

Double Unders: 

  • Rope must pass under you twice in a single jump for the rep to count 
  • For scaled – rope passes once under your feet per rep 
  • Rope must spin forward 

Thrusters: 

  • Hip crease must pass below the crease of the knees (full depth) 
  • Hips, knees, elbows must be fully locked out at the top 
  • Bar must be in line with the body or slightly behind – NOT in front 
  • Squat clean is allowed on first rep 

Bar Muscle Up: 

  • Start each rep with arms fully extended and feet off the ground 
  • Pass through some portion of a dip before locking out over the bar
  • Arms must be fully extended in support position

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings