WOD: Thursday, April 24th, 2025 (Burpee Day 87)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • Run to the end of the driveway 
  • 5 Hang Power Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

3 Rounds 

  • 9 Hang Power Snatches (105/75) 
  • 15 Weighted Ab-mat sit ups (20/14)
  • 45 Double Unders 

-then-

  • 800 Meter Med-Ball Run (20/14)

-then-

3 Rounds 

  • 45 Double Unders 
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Hang Power Snatches (105/75)

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Cardio Option: For Time 

3 Rounds 

  • 15 American KB Swings (24K/16K)  
  • 15 Weighted Ab-mat sit ups (20/14)
  • 45 Double Unders 

-then-

  • 800 Meter Med-Ball Run (20/14)

-then-

3 Rounds 

  • 45 Double Unders 
  • 15 Weighted Ab-Mat Sit Ups (20/14) 
  • 15 American KB Swings (24K/16K) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations