WOD: Sunday, March 23rd, 2025 (Burpee Day 55)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Shoulder to Overhead (ascending weights)
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Intervals (5 Min ON / :90s OFF) 

Interval 1: 

2 Rounds 

  • 12 Toes to Bar 
  • 12 Shoulder to Overhead (115/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Interval 2: 

2 Rounds 

  • 10 Toes to Bar 
  • 10 Shoulder to Overhead (115/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Interval 3: 

2 Rounds 

  • 8 Toes to Bar 
  • 8 Shoulder to Overhead (115/85) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*Three scores: Calories completed for each interval 

*Barbell should be done in no more than 2 sets every time 

*Modify weight to one that allows you to do that 

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Cardio Option: 3 Intervals (5 Min ON / :90s OFF) 

Interval 1: 

2 Rounds 

  • 12 Toes to Bar 
  • 12 Burpee-Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Interval 2: 

2 Rounds 

  • 10 Toes to Bar 
  • 10 Burpee-Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

Interval 3: 

2 Rounds 

  • 8 Toes to Bar 
  • 8 Burpee-Rage Balls (20/15) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations