WOD: Thursday, September 1st, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Clusters (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time 

3 Rounds 

  • 42 Double Unders 
  • 14 Med-Ball Box Step Overs (24”/20”)(20/14) 
  • 7 Clusters (115/85) 

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 7 Clusters (115/85) 
  • 14 Med-Ball Box Step Overs (24”/20”)(20/14) 
  • 42 Double Unders 

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Cardio Option: For Time 

3 Rounds 

  • 42 Double Unders 
  • 14 Med-Ball Box Step Overs (24”/20”)(20/14) 
  • 14 Single Arm DB Clusters (50/35)

-Then-

  • 500 Meter Run

-Then-

3 Rounds 

  • 14 Single Arm DB Clusters (50/35)
  • 14 Med-Ball Box Step Overs (24”/20”)(20/14) 
  • 42 Double Unders 

*DB Clusters are 7 reps per side 

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Core: 4 Rounds 

  • 20 KB Pull Throughs (16K/12K) 
  • 40 Flutter Kicks