WOD: Tuesday, March 18th, 2025 (Burpee Day 50)

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Power Cleans (ascending weights) 
• 5 Slow Knee Raises 

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Workout: For Time 

• 500 Meter Run 

-into-

11 – 9 – 7 

• Toes to Bar 
• Power Cleans (115/85) 

-Rest 1 Minute- 

• 500 Meter Run 

-into-

9 – 7 – 5 

• Toes to Bar 
• Power Cleans (135/95) 

-Rest 1 Minute- 

• 500 Meter Run 

-into-

7 – 5 – 3 

• Toes to Bar 
• Power Cleans (155/105) 

*CRX Weights: (135/95)(155/105)(185/115) *Same reps

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Cardio Option: For Time 

• 500 Meter Run 

-into-

11 – 9 – 7 

• Toes to Bar 
• Russian KB Swings (24K/16K) 

-Rest 1 Minute- 

• 500 Meter Run 

-into-

9 – 7 – 5 

• Toes to Bar 
• Russian KB Swings (24K/16K) 

-Rest 1 Minute- 

• 500 Meter Run 

-into-

7 – 5 – 3 

• Toes to Bar 
• Russian KB Swings (24K/16K) 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold