WOD: Tuesday, April 1st, 2025 (Burpee Day 64)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights)
  • 3 Shoulder to Overhead (ascending weights) 

*One barbell 

*Once you’ve reached your S2OH weight just finish warming up the DL

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Workout: For Time 

  • 800 Meter Run 

-into- 

15 – 10 – 5 

  • Burpees to a target (pull up bar) 
  • Deadlifts (205/135) 

-Then-

  • 1000 Meter Row OR 2400 Meter Bike 

-into-

15 – 10 – 5 

  • Burpees to a target (pull up bar) 
  • Shoulder to Overhead (135/95) 

*Burpee standard is a two-hand touch

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Cardio Option: For Time 

  • 800 Meter Run 

-into- 

15 – 10 – 5 

  • Burpees to a target (pull up bar) 
  • Rage Balls (20/15) x2 (30-20-10 Reps) 

-Then-

  • 1000 Meter Row OR 2400 Meter Bike 

-into-

15 – 10 – 5 

  • Burpees to a target (pull up bar) 
  • DB Shoulder to Overhead (50/35) *per side

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold