WOD: Thursday, September 15th, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Overhead Squats (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: For Time 

3 Rounds 

• 36 Double Unders 
• 9 Toes to Bar 
• 9 Overhead Squats (95/65) 

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 24 Double Unders 
• 6 Toes to Bar 
• 6 Overhead Squats (105/75) 

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 12 Double Unders 
• 3 Toes to Bar 
• 3 Overhead Squats (115/85) 

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Cardio Option: For Time 

3 Rounds 

• 36 Double Unders 
• 9 Toes to Bar 
• 18 KB Goblet Squats (24K/16K)

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 24 Double Unders 
• 6 Toes to Bar 
• 12 KB Goblet Squats (24K/16K)

-Then-

• 300 Meter Run 

-Into-

3 Rounds 

• 12 Double Unders 
• 3 Toes to Bar 
• 6 KB Goblet Squats (24K/16K)

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Core: 5 Rounds 

• 15 Ab-Wheels
• :30s Hollow Hold