WOD: Thursday, April 3rd, 2025 (Burpee Day 66)

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Warm-up: Group Dynamic

  • Squat-Lunge Tabata – 2 Minutes 
  • :20s Squat Hold – :10s of Bodyweight Lunges 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Squat Cleans (ascending weights) 

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Workout: For Time 

  • 32 Box Jump Overs (24”/20’) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 8 Squat Cleans (115/85) 

-Then-

  • 24 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 6 Squat Cleans (135/95)

-Then-

  • 16 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 4 Squat Cleans (155/105) 

*RX+ Weights: (135/95)(155/105)(185/115) 

*CRX Weights: 6 (155/105), 4 (185/115), 2 (205/125) 

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Cardio Option: For Time 

  • 32 Box Jump Overs (24”/20’) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 12 Atomic Sit Ups (25/15) 

-Then-

  • 24 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 10 Atomic Sit Ups (25/15) 

-Then-

  • 16 Box Jump Overs (24”/20”) 

-into-

2 Rounds 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  •  8 Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations