WOD: Sunday, September 14th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 200 Meter Run 
  • 3 Squat Cleans (ascending weights) 

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Workout: For Time 

  • Buy in: 800 Meter Run

-then-

4 Rounds 

  • 16 Wall Balls (20/14) 
  • 8 Lateral Pogo Burpees
  • 4 Squat Cleans (155/105) 

-then-

  • Buy out: 800 Meter Run 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run

-then-

4 Rounds 

  • 16 Wall Balls (20/14) 
  • 8 Lateral Pogo Burpees Over DB
  • 8 Atomic Sit Ups (25/15) 

-then-

  • Buy out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Flutter Kicks