WOD: Sunday, September 17th, 2023

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Runner/Ski
  • 5 Deadlifts (ascending weights) 
  • 3 Med-ball Squats + 3 Wall Balls (20/14) 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Deadlifts (185/115) 
  • Station2: Max Wall Balls (20/14)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest

*3 Total Scores:

  • Total Reps accumulated across all 3 working stations per interval 
  • Example: 10 DL’s + 10 WB’s + 10 Cals = 30 Reps for that interval

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

  • Station1: Max Russian KB Swings (24K/16K) 
  • Station2: Max Wall Balls (20/14)
  • Station3: Max Calorie Row/Bike/Runner/Ski 
  • Station4: Rest

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Core: 5 Rounds 

  • 10 Turkish Sit ups (20/15) 
  • 10 KB Pull Throughs (16K/12K)