WOD: Thursday, March 20th, 2025 (Burpee Day 52)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 8 Alt Front Rack Lunges (115/85) 
  • 2 Rope Climbs 

*Every 4 minutes (not including 0:00) complete:

  • Run to the end of the driveway 

*One score – rounds + reps completed in 20 minutes 

*Rope Climbs Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 12 Alt DB Lunges (50/35) 
  • 2 Rope Climbs 

*Every 4 minutes (not including 0:00) complete:

  • Run to the end of the driveway 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • 30 DB Side Bends (50/35)