WOD: Tuesday, September 9th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, bodyweight lunges, squat hold 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: 3 intervals (6 Minutes ON / :90s OFF) 

Intv1: 

  • Buy in: 24 Burpees Over Bar 

-in remaining time AMRAP of: 

  • 8 Alt Front Rack Lunges (115/85) 
  • 8 Toes to Bar

Intv 2: 

  • Buy in: 20 Alt Front Rack Lunges (115/85) 

-in remaining time AMRAP of: 

  • 8 Toes to Bar 
  • 8 Burpees Over Bar 

Intv 3: 

  • Buy in: 16 Toes to Bar 

-in remaining time AMRAP of: 

  • 8 Burpees Over Bar 
  • 8 Alt Front Rack Lunges (115/85) 

*3 Total Scores:

  • Rounds + Reps completed for each interval 

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Cardio Option: 3 intervals (6 Minutes ON / :90s OFF) 

Intv1: 

  • Buy in: 24 Burpees Over DB

-in remaining time AMRAP of: 

  • 8 Alt DB Lunges (50/35) 
  • 8 Toes to Bar

Intv 2: 

  • Buy in: 20 Alt DB Lunges (50/35) 

-in remaining time AMRAP of: 

  • 8 Toes to Bar 
  • 8 Burpees Over DB

Intv 3: 

  • Buy in: 16 Toes to Bar 

-in remaining time AMRAP of: 

  • 8 Burpees Over DB
  • 8 Alt DB Lunges (50/35) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold