WOD: Saturday, May 24th, 2025 (Burpee Day 117)

Group Dynamic Warmup:

• 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) 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• 3 Box Jump Overs (at workout height) 

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Workout: 3 Rounds For Time

1 Round consists of:

• 300 Meter Run 

-into-

2 Rounds 

• 15 Wall Balls (20/14) 
• 10 Box Jump Overs (24”/20”) 
• 5 Squat Cleans (135/95) 

*RX+: 5 Squat Cleans (155/105) 

*CRX: 5 Squat Cleans (185/115) 

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Cardio Option: 3 Rounds For Time

1 Round consists of:

• 300 Meter Run 

-into-

2 Rounds 

• 15 Wall Balls (20/14) 
• 10 Box Jump Overs (24”/20”) 
• 10 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 65% of 3RM 
• Sets 3 and 4: 5 Reps each at 75% of 3RM 

*All percentages based on your 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