WOD: Tuesday, September 26th, 2023

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, air squats, burpees
• Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway (150 M Runner) 
• 3 Clusters (ascending weights) 
• 3 MB Squats + 3 Wall Balls (20/14) 

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Workout: For Time 

3 Rounds 

• 30 Double Unders 
• 15 Wall Balls (20/14) 
• 5 Clusters (135/95)

-Then-

• 800 Meter Run 

-Then-

3 Rounds 

• 5 Clusters (135/95) 
• 15 Wall Balls (20/14) 
• 30 Double Unders 

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Cardio Option: For Time 

3 Rounds 

• 30 Double Unders 
• 15 Wall Balls (20/14) 
• 10 Atomic Sit Ups (25/15)

-Then-

• 800 Meter Run 

-Then-

3 Rounds 

• 10 Atomic Sit Ups (25/15) 
• 15 Wall Balls (20/14) 
• 30 Double Unders 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)