WOD: Tuesday, September 16th, 2025

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Front Squats (ascending weights) 
  • 3 Box Jumps (at workout height) 

*Front squats come from the ground

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Workout: For Time 

  • 500 Meter Run 

-into–

  • 15 Front Squats (135/95) 
  • 30 Box Jumps (24”/20”) 
  • 15 Front Squats (135/95) 

-then-

  • 500 Meter Run 

-into-

  • 15 Box Jumps (24”/20”) 
  • 30 Front Squats (135/95) 
  • 15 Box Jumps (24”/20”) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into–

  • 21 Goblet Squats (24K/16K)
  • 30 Box Jumps (24”/20”) 
  • 21 Goblet Squats (24K/16K)

-then-

  • 500 Meter Run 

-into-

  • 15 Box Jumps (24”/20”) 
  • 42 Goblet Squats (24K/16K)
  • 15 Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold