WOD: Sunday, September 29th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s Lateral Hops, Up-Downs, Plank Hold 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap)

• 200 Meter Run 
• 5 Push Press (ascending weights) 
• 5 Jump Squats 

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Workout: AMRAP x 21 Minutes 

• Buy in: Run the Loop 

-in remaining time ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

• Push Press (115/85) 
• Box Jump Overs (24”/20”) 

*Score is last full round completed + partial reps 

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Cardio Option: AMRAP x 21 Minutes 

• Buy in: Run the Loop 

-in remaining time ladder of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…

• Burpees to a target (pull up bar) 
• Box Jump Overs (24”/20”) 

*Score is last full round completed + partial reps 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 10 KB Pull Throughs (16K/12K)