WOD: Thursday, September 18th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Hollow Hold 

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Workout: For Time 

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 6 Sumo Deadlift High Pulls (105/75) 
• 18 Toes to Bar 

-Then-

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 7 Sumo Deadlift High Pulls (105/75) 
• 21 V-Ups 

-Then-

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 8 Sumo Deadlift High Pulls (105/75) 
• 24 Weighted Ab-Mat Sit Ups (20/14)

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Cardio Option: For Time 

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 12 Rage Balls (20/15) 
• 18 Toes to Bar 

-Then-

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 15 Rage Balls (20/15) 
• 21 V-Ups 

-Then-

• 300 Meter Med-ball Run (20/14) 

-into-

2 Rounds 

• 18 Rage Balls (20/15) 
• 24 Weighted Ab-Mat Sit Ups (20/14)

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations