WOD: Friday, March 14th, 2025 (Burpee Day 46)

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

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Workout: AMRAP + For Time 

Part A: AMRAP x 13 Minutes 

  • 200 Meter Run 
  • 9 Box Jump Overs (24”/20”) 
  • 9 Push Press (95/65) 

-Rest 2 Minutes- 

Part B: For Time 

  • 200 Meter Run 
  • 6 Box Jump Overs (24”/20”) 
  • 200 Meter Run 

*Full 200 Meter Run counts as 2 reps 

*2 Scores:

  • Total Rounds + Reps completed in 13 Minutes for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A: AMRAP x 13 Minutes 

  • 200 Meter Run 
  • 9 Box Jump Overs (24”/20”) 
  • 12 DB Push Press (50/35) *6 per side 

-Rest 2 Minutes- 

Part B: For Time 

  • 200 Meter Run 
  • 6 Box Jump Overs (24”/20”) 
  • 200 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions