WOD: Monday, April 21st, 2025 (Burpee Day 84)

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

  • 200 Meter Run / 250 Meter Row / 600 M Bike 
  • 3 Shoulder to Overhead 

*Athletes choice on what weight to start with 

*Increase weight per round 

*Barbell comes from the floor / any style of S2OH 

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Workout: For Time 

4 Rounds 

  • 3 Wall Walks 
  • 12 Alt DB Snatches (50/35) 
  • 300 Meter Run 

*CRX: 3 Wall Walk Complex’s (1 WW + 1 WFHSPU) 

*Wall Walk Scaling Options:

  • Scale Reps or distance
  • Inchworm Push Ups (1 Inchworm + 3 Push ups) x3
  • Plyo Box Wall Walks (6 Reps per round)

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Core: 4 Rounds 

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