WOD: Sunday, September 18th, 2022

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of high knees, butt kicks, lateral hops 
  • Pigeon 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 Thrusters (ascending weights) 
  • Min 3: :20s Hollow Hold + 5 V-Ups 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Thrusters (105/75) 
  • Station3: Max Ab-Mat Sit Ups 
  • Station4: Max Calorie Row OR Bike 
  • Station5: Rest

*3 Total scores – accumulated reps for each interval 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Box Jump Overs (24”/20”)
  • Station2: Max Wall Balls (20/14)
  • Station3: Max Ab-Mat Sit Ups
  • Station4: Max Calorie Row OR Bike 
  • Station5: Rest

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • 30 Bicycle Crunches