WOD: Wednesday, September 3rd, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights) 
• 3 Strict Pull Ups 

*if you are RC sub 1 rep in after round 2 instead of PU

——————————————————————————————————–

Workout: For Time 

• 400 Meter Med-Ball Run (20/14) 

-into-

• 4 Rope Climbs 
• 16 Shoulder to Overhead (95/65)
• 4 Rope Climbs 

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

• 3 Rope Climbs 
• 12 Shoulder to Overhead (115/85) 
• 3 Rope Climbs 

-Then-

• 200 Meter Med-Ball Run (20/14) 

-into-

• 2 Rope Climbs 
• 8 Shoulder to Overhead (135/95) 
• 2 Rope Climbs  

*CRX Weights: (115/85) (135/95) (155/105) Same Reps

*Rope Climb Scaling Options: 

• Scale Reps OR distance on rope 
• Rope Ascents (8 – 6 – 4 Reps) 
• Strict Pull Ups (12 – 9 – 6 Reps)

——————————————————————————————————–

Cardio Option: For Time 

• 400 Meter Med-Ball Run (20/14) 

-into-

• 4 Rope Climbs 
• 16 Burpee-Rage Balls (20/15) 
• 4 Rope Climbs 

-Then-

• 300 Meter Med-Ball Run (20/14) 

-into-

• 3 Rope Climbs 
• 12 Burpee-Rage Balls (20/15) 
• 3 Rope Climbs 

-Then-

• 200 Meter Med-Ball Run (20/14) 

-into-

• 2 Rope Climbs 
• 8 Burpee-Rage Balls (20/15) 
• 2 Rope Climbs  

——————————————————————————————————–

Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)