WOD: Tuesday, April 15th, 2025 (Burpee Day 78)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Shoulder to Overhead (ascending weights) 
• 5 Wall Balls (20/14) 

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Workout: AMRAP x 20 Minutes 

• 6 Shoulder to Overhead (135/95) 
• 12 Wall Balls (20/14) 
• 24 Double Unders 

*Every 5 Minutes (including 0:00) complete:

• 300 Meter Run 

*RX+: 6 Shoulder to Overhead (155/105) 

*CRX: 3 Shoulder to Overhead (185/115) 

*One Score: Total Rounds + Reps completed in 20 Mins 

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Cardio Option: AMRAP x 20 Minutes 

• 12 DB Shoulder to Overhead (50/35) *6 per side
• 12 Wall Balls (20/14) 
• 24 Double Unders 

*Every 5 Minutes (including 0:00) complete:

• 300 Meter Run 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks