WOD: Saturday, April 26th, 2025 (Burpee Day 89)

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Warm-up: Group Dynamic

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, bottom of squat hold 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row OR Bike 
  • 3 Thrusters (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Rounds For Time 

  • (18/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Toes to Bar 
  • 6 Thrusters (115/85) 

-Right into-

  • (18/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Pull Ups 
  • 6 Thrusters (115/85) 

*WORKOUT FLOW: 

Round1: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters

Round2: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters

Round3: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters

*RX+: 6 Thrusters (155/105) OR 6 Bar/Ring MU (sub for pull ups only)

*CRX: 6 Thrusters (155/105) AND 6 Bar/Ring MU (sub for pull ups only)

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Cardio Option: 3 Rounds For Time 

  • (18/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Toes to Bar 
  • 12 DB Thrusters (50/35) *6 per side

-Right into-

  • (18/12) Calorie Row OR (12/8) Cal Bike 
  • 12 Pull Ups 
  • 12 DB Thrusters (50/35) *6 per side 

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Accessory Work: Bench Press + Bicep Curls 

5 Sets 

  • 5 Bench Press Reps (keep them unbroken) 
  • 10 Alternating DB Bicep Curls 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings