WOD: Wednesday, February 25th, 2026 (Burpee Day 30)

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski / 100 M Runner / 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

*After round 2 sub in 1 Rope climb for Strict PU

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Workout: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: AMRAP x 5 Minutes

  • 11 Box Jumps (24”/20”)
  • 7 Hang Power Cleans (115/85) 
  • 3 Rope Climbs 

Intv2: AMRAP x 5 Minutes

  • 10 Box Jumps (24”/20”)
  • 6 Hang Power Cleans (135/95) 
  • 2 Rope Climbs 

Intv3: AMRAP x 5 Minutes

  • 9 Box Jumps (24”/20”)
  • 5 Hang Power Cleans (155/105) 
  • 1 Rope Climb

*CRx: (135/95)(155/105)(185/115) (Same Reps as Rx) 

*3 Total Scores: Rounds + Reps for each intv

*Rope Climb Scaling Options:

  • Scale reps or distance on rope
  • Rope Ascents (6-4-2 Reps) 
  • Strict Pull Ups (9-6-3 Reps) 

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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF) 

Intv1: AMRAP x 5 Minutes

  • 11 Box Jumps (24”/20”)
  • 11 Russian KB Swings (24K/16K)  
  • 3 Rope Climbs 

Intv2: AMRAP x 5 Minutes

  • 10 Box Jumps (24”/20”)
  • 10 Russian KB Swings (24K/16K)
  • 2 Rope Climbs 

Intv3: AMRAP x 5 Minutes

  • 9 Box Jumps (24”/20”)
  • 9 Russian KB Swings (24K/16K)
  • 1 Rope Climb

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches