WOD: Tuesday, March 25th, 2025 (Burpee Day 57)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • 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) 
  • :10s Dead Hang from pull up bar 

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Workout: For Time 

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 9 Power Cleans (115/85) 
  • 9 Pull Ups 

-into-

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 7 Power Cleans (135/95)
  • 7 Pull Ups 

-into-

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 5 Power Cleans (155/105) 
  • 5 Pull Ups 

-Then-

  • Buy Out: 400 Meter Run 

*RX+: Power Cleans (135/95)(155/105)(185/115) 

*CRX: Same weights as RX+ / Bar/Ring MU (5-4-3) 

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Cardio Option: For Time 

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 18 Rage Balls (20/15) 
  • 9 Pull Ups 

-into-

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 14 Rage Balls (20/15) 
  • 7 Pull Ups 

-into-

2 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K) 
  • 10 Rage Balls (20/15) 
  • 5 Pull Ups 

-Then-

  • Buy Out: 400 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold