WOD: Thursday, March 27th, 2025 (Burpee Day 59)

Posted by & filed under .

Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • 5 SLOW Knee Raises 

——————————————————————————————————–

Workout: For Time 

  • Buy in: 500 Meter Med-Ball Run (20/14) 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • Toes to Bar 
  • Deadlifts (185/125) 

-Then-

  • Buy out: 500 Meter Med-Ball Run (20/14) 

*CRX: Deadlifts (225/155) 

——————————————————————————————————–

Cardio Option: For Time 

  • Buy in: 500 Meter Med-Ball Run (20/14) 

-Then-

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 

  • Toes to Bar 
  • Russian KB Swings (24K/16K) 

-Then-

  • Buy out: 500 Meter Med-Ball Run (20/14) 

——————————————————————————————————–

Core: 5 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s 6-inch Hold