WOD: Thursday, May 22nd, 2025 (Burpee Day 115)

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, up-downs, bodyweight lunges 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 1 Minute Row/Bike/Runner/Ski 
• 6 Alt Front Rack Lunges (ascending weights) 
• 24 Double Unders (48 Singles OR 1 min of DU Practice) 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 6 Alt Front Rack Lunges (115/85)
• 12 Med-Ball Push Press (20/14) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*Four Scores:

• One for each set of Max Calories 
• Rounds and reps for each 6 Min AMRAP

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 12 Alt Goblet DB/KB Lunges (50/35)(24K/16K) 
• 12 Med-Ball Push Press (20/14) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations