WOD: Saturday, May 31st, 2025 (Burpee Day 124)

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row OR Bike 
• 5 Front Squats (ascending weights) 
• :10s Chin over bar OR Ring Row Hold 

*Front Squats come from the ground

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Workout: For Time

4 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 5 Front Squats (155/105) 
• 10 Pull ups 

-then-

2 Rounds 

• 500 Meter Row OR 1200 Meter Bike
• 10 Front Squats (115/85) 
• 10 Pull Ups 

*RX+: Same Weight but chest to bar pull ups 

*CRX: 5 FS (185/115), 10 FS (135/95) / Bar/Ring MU (5 Reps per round)

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Cardio Option: For Time

For Time 

4 Rounds 

• 250 Meter Row OR 600 Meter Bike 
• 10 DB/KB Goblet Squats (50/35)(24K/16K)
• 10 Pull ups 

-then-

2 Rounds 

• 500 Meter Row OR 1200 Meter Bike
• 20 Med-Ball Jump Squats (20/14)
• 10 Pull Ups 

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Accessory Work: Bench Press 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 3RM 
• Sets 3 and 4: 3 Reps each at 85% 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