WOD: Sunday, March 16th, 2025 (Burpee Day 48)

Posted by & filed under .

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Min per side 

——————————————————————————————————–

Pre-Game: 3 Rounds (10 Minute Cap) 

  • Run to the end of the driveway 
  • 3 Thrusters (ascending weights) 
  • :10s Chin over Bar Hold 

——————————————————————————————————–

Workout: For Time 

  • 400 Meter Run

-then-

1 Round 

  • 18 Burpee-Pull Ups 
  • 12 Thrusters (105/75) 

-into-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 6 Thrusters (105/75) 

-into-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 6 Burpee-Pull Ups 
  • 4 Thrusters (105/75) 

*Burpee-Pull Up Scaling Options: 

  • Lower pull up bar (flag) 
  • Banded Pull ups (do all the burpees first and pull ups second)

——————————————————————————————————–

Cardio Option: For Time 

  • 400 Meter Run

-then-

1 Round 

  • 18 Burpee-Pull Ups 
  • 24 DB Thrusters (50/35) *12 per side

-into-

  • 400 Meter Run 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 12 DB Thrusters (50/35) *6 per side

-into-

  • 400 Meter Run 

-Then-

3 Rounds 

  • 6 Burpee-Pull Ups 
  • 8 DB Thrusters (50/35) *4 per side

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations