WOD: Thursday, January 30th, 2025 (Burpee Day 3)

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Warm-up: Group Dynamic

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-Then-

6 Rounds 

  • 10 Toes to Bar / 20 Ab-Mat Sit Ups 
  • 10 Alt Front Rack Lunges (115/85) 

-Then-

  • Buy out: 1000 M Row / 800 M Run / 2400 M Bike

*Alternating rounds between TTB and ABSU 

  • (Rounds 1, 3, and 5) – 10 Toes to Bar 
  • (Rounds 2, 4, and 6) – 20 Ab-Mat Sit Ups 

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Cardio Option: For Time 

  • Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-Then-

6 Rounds 

  • 10 Toes to Bar / 20 Ab-Mat Sit Ups 
  • 10 Alt DB Lunges (50/35) 

-Then-

  • Buy out: 1000 M Row / 800 M Run / 2400 M Bike

*Alternating rounds between TTB and ABSU 

  • (Rounds 1, 3, and 5) – 10 Toes to Bar 
  • (Rounds 2, 4, and 6) – 20 Ab-Mat Sit Ups 

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Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)