WOD: Saturday, March 15th, 2025 (Burpee Day 47)

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Minute Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 3 Deadlifts – 2 Power Cleans – 1 Snatch
• 1 Wall Walk 

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Workout: “25.3” 

• 5 Wall Walks 
• 50 Calorie Row 
• 5 Wall Walks 
• 25 Deadlifts (225/155) 
• 5 Wall Walks 
• 25 Cleans (135/85) 
• 5 Wall Walks 
• 25 Snatches (95/65) 
• 5 Wall Walks 
• 50 Calorie Row 

*SCALED VERSION: 

• Scaled distance on wall walks 
• Barbells: DL (135/85), Clean (95/65), Snatch (65/45) 

*MASTERS RX 55+: 

• Scaled Wall Walks 
• Barbells: DL (185/125), Clean (95/65), Snatch (65/45) 

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STANDARDS: 

QUICK NOTES

• Gymnastic Grips NOT allowed 
• Judges can change weights for the athlete 
• Tie break time is after each full set of wall walks 

Wall Walks

• Every rep begins with the athlete laying down
• Chest, feet, and things touching the ground 
• At the start of each rep some part of your hand must be on the (60/55) line
• Both hands must remain on start line until both feet are on the wall 
• Both hands must make contact with 10 inch line (FOR RX ONLY) 
• Both hands must make it back to start line before feet come off the wall 
• Rep is credited when athlete is laying on the ground with hands back at the start line 
• For scaled the hands must clear the start line and make it back for rep to count

Row

• Must remain seated until rower clearly shows 50 cals completed 

Deadlift 

• Barbell starts on the ground 
• Hands must be outside the knees (No sumo deadlift allowed) 
• Any style of grip is allowed 
• Rep is complete when hips and knees reach full extension
• Shoulders must be behind the bar when viewed from the side
• Bouncing the bar off the ground is NOT allowed 

Clean

• Barbell starts on the ground
• Must be lifted to the shoulders in one motion 
• Rep is credited when hips and knees are at full extension 
• Elbows must be in front of the bar when viewed from the side
• Feet must be in line with the body to finish the rep 
• Hang Cleans are NOT allowed 
• Bouncing the bar off the ground is NOT allowed 

Snatch 

• Barbell starts on the ground 
• Must be lifted in one motion to a locked out position overhead 
• Hips, knees, and elbows must be locked out to get credit for each rep 
• Hang Snatches are NOT allowed 
• Bouncing the bar off the ground is NOT allowed 

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Core: 4 Rounds 

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