WOD: Friday, September 19th, 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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Strength-Endurance: EMOM x 10 Minutes 

  • ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
  • Even Min: 3 Unbroken Thrusters 

*RX (115/85) / RX+ (135/95) / CRX (155/105) 

*50s Cap on Calories 

*Must be able to complete thrusters UB every round 

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Workout: Every 3 Minutes x 4 Rounds 

  • 200 Meter Run 

-in remaining time complete max reps of:

  • Rounds 1 and 3: DB Box Step Overs (50/35)(24”/20”) 
  • Rounds 2 and 4: Wall Balls (20/14) 

*DB Must be held in suitcase position (can switch hands anytime) 

*TWO SCORES:

  • Total # of DB BSO accumulated 
  • Total # of WB accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions