WOD: Thursday, March 13th, 2025 (Burpee Day 45)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of Lateral Hops, Air Squats, Squat Hold 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Front Squats (ascending weights) 
  • 5 Slow Knee Raises 

*Front Squats come from the ground 

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Workout: For Time 

3 Rounds 

  • 10 Toes to Bar 
  • 10 Front Squats (155/105) 
  • 30 Double Unders 

-Then-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-Then-

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 30 Double Unders 

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Cardio Option: For Time 

3 Rounds 

  • 10 Toes to Bar 
  • 15 Med-Ball Jump Squats (20/14) 
  • 30 Double Unders 

-Then-

  • 1000 M Row / 800 M Run / 2400 M Bike 

-Then-

3 Rounds 

  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 15 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 30 Double Unders 

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Core: 4 Rounds 

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