WOD: Wednesday, March 26th, 2025 (Burpee Day 58)

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

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Strength: Snatch (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Small jumps and focus on technique as you warm up 

*Be explosive during working sets 

*If you fail at 95%, drop to 90% and finish sets there 

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Workout: AMRAP x 16 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 8 Overhead Squats (95/65) 
  • 4 Burpee-Box Jumps (24”/20”) 

*Score is total # of rounds + reps completed in 16 minutes 

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Cardio Option: AMRAP x 16 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 8 Atomic Sit Ups (25/15) 
  • 4 Burpee-Box Jumps (24”/20”) 

*Score is total # of rounds + reps completed in 16 minutes 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)