WOD: Thursday, September 21st, 2023

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Deadlifts (ascending weights) 
• 1 Wall Walk 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 8 Deadlifts (205/135) 
• 2 Wall Walks 

-Rest 2 Minutes- 

Part B – For Time 

• 200 Meter Run 
• 10 Deadlifts (205/135) 
• 1 Wall Walk 
• 10 Deadlifts (205/135) 
• 200 Meter Run 

*Two Scores:

• Rounds + Reps for Part A 
• Time for Part B 

*Wall Walk Scaling Options: 

• Scale the reps (1 per round) 
• Scale the distance 
• Plyo Box Wall Walks (4 Reps / 2 Reps) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 12 Russian KB Swings (24K/16K)
• 2 Wall Walks 

-Rest 2 Minutes- 

Part B – For Time 

• 200 Meter Run 
• 15 Russian KB Swings (24K/16K)
• 1 Wall Walk 
• 15 Russian KB Swings (24K/16K)
• 200 Meter Run 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)