WOD: Saturday, May 17th, 2025 (Burpee Day 110)

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  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Run / 250 Meter Row / 600 Meter Bike 
  • 5 Front Squats (ascending weights) 
  • :10s Chin over Bar Hold 

*Front Squats come from the floor 

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Workout: For Time 

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 5 Front Squats (155/105) 

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 7 Burpee-Pull Ups 
  • 7 Front Squats (135/95)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 5 Burpee-Pull Ups 
  • 9 Front Squats (115/85) 

*RX+ (either or) / CRX (Both):

  • Weights (185/115)(155/105)(135/95) (5 – 7 – 9)
  • Burpee Bar Muscle Ups (7 – 5 – 3) 

*Burpee Pull Up Scaling Options: 

  • Use a flag for a lower pull up bar option 
  • Break into two movements (burpees first, banded pull ups second) 

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Cardio Option: For Time 

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 9 Burpee-Pull Ups 
  • 9 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 7 Burpee-Pull Ups 
  • 11 KB/DB Goblet Squats (24K/16K)(50/35)

-into-

  • 300 M Run / 350 M Row / 900 M Bike 

-Then-

2 Rounds 

  • 5 Burpee-Pull Ups 
  • 13 KB/DB Goblet Squats (24K/16K)(50/35)

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 3RM 
  • Sets 3 and 4: 5 Reps each at 70% of 3RM 

*All percentages based on last weeks 3 Rep Max 

*If you don’t know your 3RM, use 90% of 1RM as your 3RM

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Core: 4 Rounds 

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