WOD: Wednesday, April 30th, 2025 (Burpee Day 93)

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Warm-up: Group Dynamic

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of PVC OHS
  • Couch Stretch – 1 Minute per side 

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (14/10) Cal Row/Ski OR (10/7) Cal Bike/Runner
  • Even Min: 3 Overhead Squats 

RX: (105/75) RX+: (135/95) CRX: (185/115) 

*:50s Cap on calories

*Bar can come from the rack or floor 

*Bar should be challenging but repeatable across 5 rounds

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Workout: AMRAP + For Time 

Part A- AMRAP x 12 Minutes 

  • Run to the end of the driveway 
  • 6 Toes to Bar 
  • 9 DB Box Step Up and Overs (50/35)(24”/20”) 

-Rest 2 Minutes- 

Part B- For Time 

  • 400 Meter Run 

*DB must be held in suitcase position (can switch hands whenever)

*Two Scores:

  • Full Rounds completed + partial reps for Part A 
  • Time for Part B 

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Core: 4 Rounds 

  • 30 Bicycle Crunches
  • :30s 6-inch Hold