WOD: Sunday, September 3rd, 2023
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- PVC Pass Through – 10 SLOW Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150 Meter Air Runner)
- 5 Shoulder to Overhead (ascending weights)
- :15s Plank on hands
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Workout: For Time
2 Rounds
- 400 Meter Run
- 12 Burpees to a target (pull up bar)
- 12 Shoulder to Overhead (105/75)
-Into-
4 Rounds
- 200 Meter Run
- 6 Burpees to a target (pull up bar)
- 6 Shoulder to Overhead (135/95)
*Burpees must be a 2 hand touch
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Cardio Option: For Time
2 Rounds
- 400 Meter Run
- 12 Burpees to a target (pull up bar)
- 12 DB Push Press (50/35) *Per Side
-Into-
4 Rounds
- 200 Meter Run
- 6 Burpees to a target (pull up bar)
- 6 DB Push Press (50/35) *Per Side
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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