WOD: Thursday, May 8th, 2025 (Burpee Day 101)

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  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Thrusters (ascending weights) 
  • :10s Chin over Bar Hold

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Workout: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Strict Pull Ups 
  • Thrusters (105/75)

-Then-

  • 500 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

  • Strict Pull Ups 
  • Thrusters (105/75)

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

2 – 4 – 6 – 8 – 10 

  • Strict Pull Ups 
  • Atomic Sit Ups (25/15) 

-Then-

  • 500 Meter Run 

-into-

10 – 8 – 6 – 4 – 2 

  • Strict Pull Ups 
  • Atomic Sit Ups (25/15) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 DB Side Bends (50/35)