WOD: Wednesday, September 27th, 2023

Warm-up: Group Dynamic

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

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Pre-Game: 3 Rounds 

• 1 Minute Row / Bike / Ski 
• 5 Deadlifts (ascending weights) 
• :15s Hanging Knee Raise Hold 

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Workout: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• Calorie Row / Bike / Ski 
• Deadlifts (185/115) 
• Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row/Ski / 400 Meter Run / 1200 Meter Bike 

*Two Scores:

• Last Full Round completed + partial reps for Part A 
• Time to complete Part B 

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Cardio Option: Ladder + For Time 

Part A – Ladder x 15 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• Calorie Row / Bike / Ski 
• Russian KB Swings (24K/16K) 
• Toes to Bar 

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row/Ski / 400 Meter Run / 1200 Meter Bike 

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Core: 5 Rounds 

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