WOD: Sunday, May 25th, 2025 (Burpee Day 118)

Group Dynamic Warmup:

• Plank – Push Up Tabata – 2 Minutes
• :20s Plank Hold – :10s of Push Ups
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Hollow Hold

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike 

-in remaining time complete max reps of:

• Rd 1 and 4: Max Shoulder to Overhead (115/85) 
• Rd 2 and 5: Max Ab-Mat Sit Ups
• Rd 3 and 6: Max alternating DB Devils Press (50/35) 

*2 Minute Rest Between Round 3 and 4 ONLY

*3 Scores:

• Total # of S2OH completed 
• Total # of ABSU completed
• Total # of DB DP completed 

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Cardio Option: Every 3 Minutes x 6 Rounds 

• 200 Meter Run / 250 M Row / 600 M Bike 

-in remaining time complete max reps of:

• Rd 1 and 4: Max Rage Balls (20/15) 
• Rd 2 and 5: Max Ab-Mat Sit Ups  
• Rd 3 and 6: Max alternating DB Devils Press (50/35) 

*2 Minute Rest Between Round 3 and 4 ONLY

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)