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