WOD: Saturday, May 3rd, 2025 (Burpee Day 96)

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of MB Squats 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 M Run / 250 M Row / 500 M Bike 
• 3 Front Squats (ascending weights) 
• :15s Hollow Hold 

*Front Squats are coming from the floor 

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Workout: For Time 

2 Rounds 

• 1000 M Row / 800 M Run / 2400 M Bike 
• 21 Weighted Ab-Mat Sit Ups (20/14) 
• 15 Front Squats (155/105)
• 15 Weighted Ab-Mat Sit Ups (20/14) 
• 15 Front Squats (155/105) 
• 9 Weighted Ab-mat Sit Ups (20/14) 

*Pick a weight that allows you to complete at least sets of 5 on FS

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Cardio Option: For Time 

2 Rounds 

• 1000 M Row / 800 M Run / 2400 M Bike 
• 21 Weighted Ab-Mat Sit Ups (20/14) 
• 21 DB/KB Goblet Squats (50/35)(24K/16K)
• 15 Weighted Ab-Mat Sit Ups (20/14) 
• 21 DB/KB Goblet Squats (50/35)(24K/16K)
• 9 Weighted Ab-mat Sit Ups (20/14) 

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Accessory Work: Bench Press 

5 – 4 – 3 – 2 – 1 

• You choose the weight
• Increasing weights per set 
• Challenging but unbroken
• Rest 1-2 Min between sets 

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Core: 4 Rounds 

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