WOD: Sunday, September 1st, 2024

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Warm-up: Group Dynamic 

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Thrusters (ascending weights) 
  • 5 Jump Squats 

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Workout: For Time

  • 500 Meter Med-Ball Run (20/14) 

-Into-

12 – 9 – 6 

  • Box Jumps (24”/20”) 
  • Thrusters (105/75) 
  • Burpees 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-Into-

12 – 9 – 6 

  • Burpee – Box Jumps (24”/20”)
  • Thrusters (105/75) 

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Cardio Option: For Time

  • 500 Meter Med-Ball Run (20/14) 

-Into-

12 – 9 – 6 

  • Box Jumps (24”/20”) 
  • Atomic Sit Ups (25/15) 
  • Burpees 

-Then-

  • 500 Meter Med-Ball Run (20/14) 

-Into-

12 – 9 – 6 

  • Burpee – Box Jumps (24”/20”)
  • Atomic Sit Ups (25/15) 

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Core: 5 Rounds 

  • 15 Long Sit Ups 
  • 30 Flutter Kicks