WOD: Monday, March 31st, 2025 (Burpee Day 63)

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Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Be aggressive and go for the PR! 

*Belt, knee sleeves, weightlifting shoes for extra support

*Warm Up Rep Scheme:

  • 5-5-3-3-1-1-1-1-etc…

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Workout: For Time 

  • 400 Meter Run 
  • 40 Wall Balls (20/14) 
  • 20 Hang Power Cleans (115/85) 

-Then-

  • 300 Meter Run 
  • 30 Wall Balls (20/14) 
  • 20 Hang Power Cleans (115/85) 

-Then-

  • 200 Meter Run 
  • 20 Wall Balls (20/14) 
  • 20 Hang Power Cleans (115/85) 

*If raining substitute: 

  • 500 M Row – 350 M Row – 250 M Row 
  • 1200 M Bike – 900 M Bike – 600 M Bike 

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Cardio Option: For Time 

  • 400 Meter Run 
  • 40 Wall Balls (20/14) 
  • 40 Russian KB Swings (24K/26K) 

-Then-

  • 300 Meter Run 
  • 30 Wall Balls (20/14) 
  • 30 Russian KB Swings (24K/26K) 

-Then-

  • 200 Meter Run 
  • 20 Wall Balls (20/14) 
  • 20 Russian KB Swings (24K/26K) 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)