WOD: Thursday, September 14th, 2023

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

• Min1: 100 Meter Run 
• Min2: 5 Shoulder to Overhead (ascending weights) 
• Min3: :15s Hollow Hold + 5 V-Ups 

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Workout: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 20 Ab-Mat Sit Ups 

-In remaining time complete max reps of: 

• Odd Rounds (1 and 3): Shoulder to Overhead (135/95) 
• Even Rounds (2 and 4): Med-Ball Push Press (20/14) 

*Two Scores:

• Total Reps completed for the Shoulder to Overhead
• Total Reps completed for the MB Push Press 

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Cardio Option: Every 5 Minutes x 4 Rounds 

• 400 Meter Run 
• 20 Ab-Mat Sit Ups 

-In remaining time complete max reps of: 

• Odd Rounds (1 and 3): DB Shoulder to Overhead (50/35)
• Even Rounds (2 and 4): Med-Ball push Press (20/14) 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• 30 Flutter Kicks