WOD: Wednesday, September 20th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike
• 5 Front Squats (ascending weights) 
• :15s Hollow Hold 

*Front Squats come from the ground 

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Workout: 2 Rounds For Time 

• 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike
• 45 Ab-Mat Sit Ups 
• 30 Box Jump Overs (24”/20”) 
• 15 Front Squats (155/105) 

*Front Squats come from the ground 

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Cardio Option: 2 Rounds For Time 

• 1000 Meter Row/ 800 Meter Run/ 2400 Meter Bike
• 45 Ab-Mat Sit Ups 
• 30 Box Jump Overs (24”/20”) 
• 30 KB/DB Goblet Squats (24K/16K)(50/35) 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 15 V-Ups