WOD: Saturday, March 22nd, 2025 (Burpee Day 54)

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s of MB Squat Hold – :10s of MB Squats 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run 
  • 3 Squat Cleans (ascending weights) 

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Workout: For Time 

  • Buy in: 42 Wall Balls (20/14) 

-Then- 

4 Rounds 

  • 300 Meter Run 
  • 7 Lateral Pogo Burpees 
  • 7 Squat Cleans (155/105) 

-Then-

  • Buy out: 42 Wall Balls (20/14) 

*RX+: 7 Squat Cleans (185/115) 

*CRX: 5 Squat Cleans (205/125) 

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Cardio Option: For Time 

  • Buy in: 42 Wall Balls (20/14) 

-Then- 

4 Rounds 

  • 300 Meter Run 
  • 7 Lateral Pogo Burpees 
  • 14 Atomic Sit Ups (25/15) 

-Then-

  • Buy out: 42 Wall Balls (20/14) 

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Core: 4 Rounds 

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