WOD: Saturday, September 9th, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of SLOW Plate Squats 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run (back stairs) 
  • 3 Power Cleans (ascending weights) 
  • 5 2FOR1 Wall Balls (20/14) 

*2FOR1 WB= 1 FULL Med-Ball Squat + 1 Wall Ball is 1 Rep

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 2FOR1 Wall Balls (20/14) 
  • 8 Power Cleans (135/95) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 2FOR1 Wall Balls (20/14) 
  • 4 Power Cleans (155/105) 

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 4 2FOR1 Wall Balls (20/14) 
  • 2 Power Cleans (185/115) 

*CRX: 8 PC (155/105), 4 PC x2(185/115), 2 PC x4 (205/125) 

*2FOR1 WB= 1 FULL Med-Ball Squat + 1 Wall Ball is 1 Rep

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 16 2FOR1 Wall Balls (20/14) 
  • 16 Burpee Rage Balls (20/15)

-Then-

2 Rounds 

  • 200 Meter Run 
  • 8 2FOR1 Wall Balls (20/14) 
  • 8 Burpee Rage Balls (20/15)

-Then-

4 Rounds 

  • 100 Meter Run (back stairs) 
  • 4 2FOR1 Wall Balls (20/14) 
  • 4 Burpee Rage Balls (20/15)

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15)
  • 20 Kick the Ceilings