WOD: Monday, April 14th, 2025 (Burpee Day 77)

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

Buy in: 200 M Run + 22 Deadlifts (185/115) 

-Then-

14 – 12 – 10 – 8 

• Toes to Bar 
• 11 DB Box Step Up and Overs (50/35)(24”/20”) 

-Then- 

Buy Out: 22 Deadlifts (185/115) + 200 M Run 

*CRX: 22 Deadlifts (225/155) 

*You will complete 11 DB BSO every round 

*DB must be held in suitcase position

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Cardio Option: For Time 

Buy in: 200 M Run + 22 Rage Balls (20/15) 

-Then-

14 – 12 – 10 – 8 

• Toes to Bar 
• 11 DB Box Step Up and Overs (50/35)(24”/20”) 

-Then- 

Buy Out: 22 Rage Balls (20/15) + 200 M Run 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)