WOD: Sunday, September 14th, 2025

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