WOD: Thursday, September 28th, 2023

Warm-up: Group Dynamic

• Med-Ball Squat Tabata – 2 Minutes 
• :20s Bottom of Squat hold – :10s of MB Squats 
• Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 x 5 Rounds 

• 200 Meter Run 
• 5 Back Squats (increasing weight per round) 

*Start around 60% of 1RM and build 

*Last set should be a tough set of 5 but NO failing! 

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Workout: Every 3 Minutes x 6 Rounds 

• 200 Meter Run 

-in remaining time complete max reps:

• Rd1 and 4: Max Box Jump Overs (24”/20”) 
• Rd2 and 5: Max DB/KB Goblet Squats (50/35)(24K/16K) 
• Rd3 and 6: Max Weighted Ab-Mat Sit Ups (20/14) 

*3 Separate scores: 

• One score for total BJO, Goblet Squats, and ABSU

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Core: 4 Rounds 

• 10 Banded Pallof Presses 
• 10 Banded Rotations