WOD: Friday, March 21st, 2025 (Burpee Day 53)

Posted by & filed under .

Warm-up: Group Dynamic

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

——————————————————————————————————–

Strength: Bench Press (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 85% of 1RM 
  • Sets 3 and 4: 1 Rep each at 90% of 1RM 

*Make sure you have a spotter nearby for your working set 

*Rest at least :90s – 2 Min between working sets 

——————————————————————————————————–

Workout: For Time 

4 Rounds 

  • 500 M Row/Ski / 400 M Run / 1200 M Bike
  • 8 DB Snatches (50/35) *RIGHT ARM 
  • 16 Box Jump Overs (24”/20”) 
  • 8 DB Snatches (50/35) *LEFT ARM 

*CRX: DB Snatch (70/50) 

——————————————————————————————————–

Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions