WOD: Tuesday, September 23rd, 2025

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 1 Minute Row/Ski/Bike 
• 3 Hang Power Cleans (ascending weights) 
• 1 Wall Walk 

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Workout: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 – 3 – 1 

• Wall Walks 

10 – 6 – 2 

• Hang Power Cleans (135/95) 

-then- 

• 1000 Meter Row/Ski OR 2400 Meter Bike 

-then-

1 – 3 – 5 

• Wall Walks 

2 – 6 – 10 

• Hang Power Cleans (135/95) 

-into-

• 500 Meter Row/Ski OR 1200 M Bike

*RX+: (185/115) Same Reps OR HSW (30 – 20 – 10 feet) 

*CRX: (185/115) Same Reps AND HSW (30 – 20 – 10 feet) 

*HSW will be done in 5 ft unbroken sections 

*Wall Walk Scaling Options: 

• Scale Reps or Distance 
• Plyo Box Wall Walks (10 – 6 – 2 Reps) 
• 1 Inchworm + 2 Push Ups (5-3-1) 

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Cardio Option: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 – 3 – 1 

• Wall Walks 

25 – 15 – 5 

• Russian KB Swings (24K/16K) 

-then- 

• 1000 Meter Row/Ski OR 2400 Meter Bike 

-then-

1 – 3 – 5 

• Wall Walks 

5 – 15 – 25 

• Russian KB Swings (24K/16K) 

-into-

• 500 Meter Row/Ski OR 1200 M Bike

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold