WOD: Sunday, March 2nd, 2025 (Burpee Day 34)

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Warm-up: Group Dynamic

  • Glute Bridge / Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 M Row / 200 M Run / 300 M Bike 
  • 3 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 Rounds For Time 

1 Round Consists Of:

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

9 – 7 – 5 

  • Power Snatches (115/85) 
  • Toes to Bar  

*WORKOUT FLOW:

  • Row/Run/OR Bike – 9 PS/TTB, 7 PS/TTB, 5 PS/TTB 
  • Row/Run/OR Bike – 9 PS/TTB, 7 PS/TTB, 5 PS/TTB 
  • Row/Run/OR Bike – 9 PS/TTB, 7 PS/TTB, 5 PS/TTB 

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Cardio Option: 3 Rounds For Time 

1 Round Consists of:

  • 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

18 – 14 – 10 

  • American KB Swings (24K/16K)

9 – 7 – 5 

  • Toes to Bar 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Side Plank (per side)