WOD: Saturday, April 12th, 2025 (Burpee Day 75)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, jump squats, up-downs
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 200 Meter Row / 150 M Run / 300 M Bike 
  • 3 Power Snatches (ascending weights) 
  • 3 Box Jumps (24”/20”) 

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Workout: For Time 

  • 1000 Meter Row / 800 M Run / 2400 M Bike 

-into-

2 Rounds 

  • 9 Power Snatches (95/65) 
  • 9 Box Jumps (24”/20”) 

-then-

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

2 Rounds 

  • 7 Power Snatches (115/85) 
  • 7 Box Jumps (24”/20”) 

-then-

  • 250 Meter Row / 200 M Run / 600 M Bike 

-into-

2 Rounds 

  • 5 Power Snatches (135/95) 
  • 5 Box Jumps (24”/20”) 

*CRX Weights: (115/85)(135/95)(155/105) / BJ’s (30”/24”) 

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Cardio Option: For Time 

  • 1000 Meter Row / 800 M Run / 2400 M Bike 

-into-

2 Rounds 

  • 18 Alt DB Snatches (50/35)  
  • 9 Box Jumps (24”/20”) 

-then-

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

2 Rounds 

  • 14 Alt DB Snatches (50/35)  
  • 7 Box Jumps (24”/20”) 

-then-

  • 250 Meter Row / 200 M Run / 600 M Bike 

-into-

2 Rounds 

  • 10 Alt DB Snatches (50/35)  
  • 5 Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings