WOD: Saturday, September 21st, 2024

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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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 3 Power Cleans (ascending weights) 
• 5 Wall Balls (20/14) 

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Workout: For Time (30 min cap)

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• Run to the end of the driveway 
• 5 Power Cleans (155/105) 

*RX+: 3 Power Cleans (185/115) 

*CRX: 150 Wall Balls / 3 Power Cleans (205/135) 

*A break is any time you are not completing continuous WB’s

*Holding the ball in the bottom of a squat is considered a break

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Cardio Option: For Time (30 min cap)

• 120 Unbroken Wall Balls (20/14) 

*Every time you break complete:

• Run to the end of the driveway 
• 10 American KB Swings (24K/16K)

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings