WOD: Friday, September 22nd, 2023

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Warm-up: Group Dynamic

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of MB Squats 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway (150M Air Runner)
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :20s Med-Ball Wall Sit 

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Workout: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

  • 200 Meter Run 
  • 10 Alt Front Rack Lunges (105/75) 

-In remaining time complete max reps of:

  • Wall Balls (20/14) 

Rounds 2 and 4: 

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-In remaining time complete max reps of:

  • Alt Front Rack Lunges (105/75) 

*Two scores:

  • Total Reps completed for both rounds of FRL
  • Total Reps completed for both rounds of Wall Balls 

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Cardio Option: Every 4 Minutes x 4 Rounds 

Rounds 1 and 3:

  • 200 Meter Run 
  • 20 Alt DB/KB Lunges (50/35)(24K/16K)

-In remaining time complete max reps of:

  • Wall Balls (20/14) 

Rounds 2 and 4: 

  • 200 Meter Run 
  • 15 Wall Balls (20/14) 

-In remaining time complete max reps of:

  • Alt DB/KB Lunges (50/35)(24K/16K)

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions