WOD: Wednesday, April 9th, 2025 (Burpee Day 72)

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner 
• 5 Front Squats (ascending weights) 
• 3 Strict Pull ups 

*Front Squats come from the ground 

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Workout: AMRAP x 20 Minutes 

2 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike
• 8 Front Squats (155/105) 
• 2 Rope Climbs 

-Then- 

2 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike
• 16 Wall Balls (20/14) 
• 2 Rope Climbs 

*Once 4 rounds are complete you start back at the Run-FS-RC

*Score is total # of rounds + reps completed in 20 minutes 

*100 M Run = 1 Rep, 125 M Row = 1 Rep, 300 M Bike = 1 Rep

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Cardio Option: AMRAP x 20 Minutes 

2 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike
• 16 DB/KB Goblet Squats (50/35)(24K/16K) 
• 2 Rope Climbs 

-Then- 

2 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike
• 16 Wall Balls (20/14) 
• 2 Rope Climbs 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold