WOD: Friday, September 20th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, up-downs, plank hold 
• Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

• 200 Meter Run 
• 3 Strict Press 

*Barbell can come from the ground or rack 

*Start light and build

*Make sure you are able to do all 3 unbroken each round

——————————————————————————————————–

Workout: For Time 

• Buy in: 500 Meter Run 

-Then-

15 – 12 – 9 – 6 – 3

• Burpees Over Bar 
• Shoulder to Overhead (115/85) 

*Barbell should be done in 2-3 sets (scale accordingly)

——————————————————————————————————–

Cardio Option: For Time 

• Buy in: 500 Meter Run 

-Then-

15 – 12 – 9 – 6 – 3

• Burpees Over DB
• DB Shoulder to Overhead (50/35) *per side

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit Ups
• 15 GHD Back Extensions