WOD: Sunday, March 9th, 2025 (Burpee Day 41)

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-Then- 

14 – 10 – 6 – 6 – 10 – 14 

  • Toes to Bar 

7 – 5 – 3 – 3 – 5 – 7 

  • Power Cleans (135/95) 

-Then-

  • Buy Out: 500 M Row / 400 M Run / 1200 M Bike 

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Cardio Option: For Time 

  • Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-Then- 

14 – 10 – 6 – 6 – 10 – 14 

  • Toes to Bar 
  • Rage Balls (20/15) 

-Then-

  • Buy Out: 500 M Row / 400 M Run / 1200 M Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Bicycle Crunches