WOD: Sunday, April 13th, 2025 (Burpee Day 76)

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Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds 

  • 1 Minute Row OR Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: AMRAP Repeats 

AMRAP x 5 Minutes

  • 5 Burpee-Pull Ups 
  • 5 Hang Power Cleans (135/95)

-Rest :90s- 

AMRAP x 5 Minutes 

  • 5 Hang Power Cleans (135/95) 
  • (11/9) Cal Row OR (9/7) Cal Bike 

-Rest :90s-

AMRAP x 5 Minutes 

  • (11/9) Cal Row OR (9/7) Cal Bike 
  • 5 Burpee-Pull Ups 

*3 Total Scores:

  • Rounds + Reps for each AMRAP 

*Burpee Pull Up Scaling Options: 

  • Scale distance to the pull up bar with a flag 
  • Banded Pull Ups (5 Burpees + 5 Banded pull ups)

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Cardio Option: AMRAP Repeats 

AMRAP x 5 Minutes

  • 5 Burpee-Pull Ups 
  • 10 Russian KB Swings (24K/16K) 

-Rest :90s- 

AMRAP x 5 Minutes 

  • 10 Russian KB Swings (24K/16K) 
  • (11/9) Cal Row OR (9/7) Cal Bike 

-Rest :90s-

AMRAP x 5 Minutes 

  • (11/9) Cal Row OR (9/7) Cal Bike 
  • 5 Burpee-Pull Ups 

*3 Total Scores:

  • Rounds + Reps for each AMRAP 

*Burpee Pull Up Scaling Options: 

  • Scale distance to the pull up bar with a flag 
  • Banded Pull Ups (5 Burpees + 5 Banded pull ups)

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold