WOD: Thursday, September 15th, 2022

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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