WOD: Tuesday, September 30th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Lat/Samson Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights) 
• 3 Strict Pull Ups 

*If you are rope climbing, sub 1 rope climb after round 2 

——————————————————————————————————–

Workout: For Time 

• 500 Meter Run 

-into- 

12 – 9 – 6 

• Shoulder to Overhead (135/95) 

4 – 3 – 2 

• Rope Climbs 

-Then-

• 500 Meter Run 

-into-

3 Rounds 

• 9 Shoulder to Overhead (135/95) 
• 3 Rope Climbs 

*CRX: Barbell Weight (155/105) Same Reps

*Rope Climb Scaling Options:

• Scale Reps OR Distance on rope 
• Rope Ascents (8-6-4 Reps) 
• Strict Pull ups (12-9-6 Reps) 

——————————————————————————————————–

Cardio Option: For Time 

• 500 Meter Run 

-into- 

24 – 18 – 12 

• Med-Ball Push Press (20/14) 

4 – 3 – 2 

• Rope Climbs 

-Then-

• 500 Meter Run 

-into-

3 Rounds 

• 18 Med-Ball Push Press (20/14) 
• 3 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)