WOD: Wednesday, May 21st, 2025 (Burpee Day 114)

Group Dynamic Warmup:

• Glute Bridge – Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts 
• Banded Hamstring Stretch – 1 Minute per side 

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Strength: Clean (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 65% of 1RM 
• Sets 3 and 4: 3 Reps each at 75% of 1RM 

*All reps must be done as drop singles 

*Continue to focus on proper set up, extension, and speed 

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Workout: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 
• 18 Deadlifts (135/95)
• 18 Pull Ups 

-Rest 1 Minute and add weight- 

• 500 Meter Row/Ski OR 1200 M Bike 
• 15 Deadlifts (155/105)
• 15 Pull Ups 

-Rest 1 Minute and add weight- 

• 500 Meter Row/Ski OR 1200 M Bike 
• 12 Deadlifts (185/125) 
• 12 Pull Ups 

*RX+: Chest to bar pull ups (same reps)

*CRX: Bar/Ring MU (9-7-5 Reps) 

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Cardio Option: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 
• 24 Rage Balls (20/15) 
• 18 Pull Ups 

-Rest 1 Minute and add weight- 

• 500 Meter Row/Ski OR 1200 M Bike 
• 21 Rage Balls (20/15) 
• 15 Pull Ups 

-Rest 1 Minute and add weight- 

• 500 Meter Row/Ski OR 1200 M Bike 
• 18 Rage Balls (20/15) 
• 12 Pull Ups 

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Core: 4 Rounds 

• 15 V-Ups
• 30 Bicycle Crunches