WOD: Thursday, February 27th, 2025 (Burpee Day 31)

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Warm-up: Group Dynamic

  • 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) 

  • Run to the end of the driveway (150 M Air Runner) 
  • 3 Hang Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • 500 Meter Run 

-into- 

3 Rounds 

  • 5 Strict Pull ups 
  • 8 Hang Power Cleans (135/95) 
  • 40 Double Unders 

-Then-

  • 300 Meter Run 

-into-

3 Rounds 

  • 40 Double Unders
  • 8 Hang Power Cleans (135/95)
  • 5 Strict Pull Ups 

-Then-

  • 500 Meter Run 

*CRX: 5 Hang Power Cleans (185/115) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into- 

3 Rounds 

  • 5 Strict Pull ups 
  • 15 Russian KB Swings (24K/16K)
  • 40 Double Unders 

-Then-

  • 300 Meter Run 

-into-

3 Rounds 

  • 40 Double Unders
  • 15 Russian KB Swings (24K/16K)
  • 5 Strict Pull Ups 

-Then-

  • 500 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold