WOD: Sunday, September 24th, 2023

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Back Squats (ascending weights) 
  • :10s Chin Over Bar Hold OR Ring Row Hold

*Back squats come from the floor

*Can drop the bar off your back UNLESS its EMPTY!

*Make sure you pick a weight that allows you to safely position the bar

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Strict Pull Ups 
  • 5 Back Squats (115/85) 
  • 7 Lateral Pogo Burpees 

*Pick up where you leave off after rest period 

*Score is total # of Rounds + Reps completed across all 5 intervals

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

  • 3 Strict Pull Ups 
  • 5 DB/KB Goblet Squats (50/35)(24K/16K)
  • 7 Lateral Pogo Burpees over DB/KB

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches