WOD: Friday, March 28th, 2025 (Burpee Day 60)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Rig Assisted Pec Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 1 Rep 

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

*Make sure you have a spotter for all of your working sets 

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Workout: Ladder x 14 Minutes 

4, 6, 8, 10, 12, 14, 16, 18, 20, etc…

  • Calorie Row/Bike/Runner/Ski 
  • DB Hang Snatches (50/35) *HALF PER SIDE 
  • 2 Wall Walks 

*Alternate arms on the DB whenever you’d like 

*Wall walks will be 2 reps on every single round 

*Score is last FULL round completed + partial reps 

*Wall Walk Scaling Options: 

  • Scale reps or distance 
  • Plyo box wall walks (4 reps per round) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions