WOD: Tuesday, September 20th, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side)
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights) 
• 3 MB Push Press + 3 WB + 3 2FOR1 WB’s 

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Workout: For Time 

• 500 Meter Run 
• 30 Med-Ball Push Press (20/14) 
• 10 Squat Cleans (135/95) 

-Then-

• 500 Meter Run 
• 30 Wall Balls (20/14) 
• 10 Squat Cleans (135/95) 

-Then-

• 500 Meter Run 
• 30 2FOR1 Wall Balls (20/14) 
• 10 Squat Cleans (135/95) 

*2FOR1 Wall Balls: 1 Med-Ball Squat + 1 Wall Ball = 1 Rep

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Cardio Option:  For Time 

• 500 Meter Run 
• 30 Med-Ball Push Press (20/14) 
• 15 Atomic Sit Ups (25/15)

-Then-

• 500 Meter Run 
• 30 Wall Balls (20/14) 
• 15 Atomic Sit Ups (25/15)

-Then-

• 500 Meter Run 
• 30 2FOR1 Wall Balls (20/14) 
• 15 Atomic Sit Ups (25/15)

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Core: 4 Rounds 

• 15 V-Ups 
• 15 Ab-Wheels