WOD: Thursday, May 1st, 2025 (Burpee Day 94)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Hand Release Burpee Box Jumps (24”/20”) 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Hang Power Cleans (115/85)
  • 12 Hand Release Burpee Box Jumps (24”/20”) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 Hang Power Cleans (135/95)
  • 6 Hand Release Burpee Box Jumps (24”/20”) 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 4 Hang Power Cleans (155/105) 
  • 3 Hand Release Burpee Box Jumps (24”/20”) 

*CRX: (135/95) (155/105) (185/115) Same Reps

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 24 Rage Balls (20/15) 
  • 12 Hand Release Burpee Box Jumps (24”/20”) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 12 Rage Balls (20/15) 
  • 6 Hand Release Burpee Box Jumps (24”/20”) 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 6 Rage Balls (20/15) 
  • 3 Hand Release Burpee Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 30 Mountain Climbers
  • :30s Side Plank (per side)