WOD: Sunday, April 6th, 2025 (Burpee Day 69)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, plank on hands 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 250 Meter Row OR 600 Meter Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Burpee-Box Jumps (24”/20”) 

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Workout: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

  • 20 Burpee-Box Jumps (24”/20”) 
  • 15 Shoulder to Overhead (115/85)
  • 30 Burpees
  • 15 Shoulder to Overhead (115/85) 
  • 40 Box Jumps (24”/20”)

-Then- 

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Cardio Option: For Time 

  • Buy In: 500 Meter Row OR 1200 Meter Bike 

-Then-

  • 20 Burpee-Box Jumps (24”/20”) 
  • 15 DB Shoulder to Overhead (50/35) *per side
  • 30 Burpees
  • 15 DB Shoulder to Overhead (50/35) *per side
  • 40 Box Jumps (24”/20”)

-Then- 

  • Buy Out: 500 Meter Row OR 1200 Meter Bike 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • 40 Flutter Kicks