WOD: Sunday, September 11th, 2022

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Slow Push ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

  • Min 1: :45s Row OR Bike (increasing intensity)
  • Min 2: 5 Shoulder to Overhead (increasing weights)
  • Min 3: :15s Hanging Knee Raise Hold + 5 Knee Raises

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Workout: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc..

  • Calorie Row OR Bike 
  • Shoulder To Overhead (115/85)
  • Toes to Bar 

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 Shoulder To Overhead (115/85)
  • 250 Meter Row OR 500 Meter Bike 

*S2OH Weight should be light enough to hold unbroken for Part B 

*Two scores – Last full round + partial reps for Part A and a time for Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 12 Minutes 

3, 6, 9, 12, 15, 18, 21, etc..

  • Calorie Row OR Bike 
  • Burpees to a plate (45)
  • Toes to Bar 

-Rest 2 Minutes-

Part B – For Time 

  • 250 Meter Row OR 500 Meter Bike 
  • 10 Burpees to a plate (45)
  • 250 Meter Row OR 500 Meter Bike 

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Core: 4 Rounds 

  • 20 Turkish Sit Ups (20/15)
  • 40 Flutter Kicks