WOD: Saturday, September 13th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm push ups – 5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap) 

• Run to the end of the driveway 
• 3 Shoulder to Overhead (ascending weights) 
• 5 SLOW Knee Raises 

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Workout: AMRAP x 20 Minutes 

• 13 Med-Ball Box Step Overs (20/14)(24”/20”)
• 9 Toes to Bar 
• 5 Shoulder to Overhead (135/95) 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run 

*RX+: 5 Shoulder to Overhead (155/105) 

*CRX: 3 Shoulder to Overhead (185/125) 

*One score: total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

• 13 Med-Ball Box Step Overs (20/14)(24”/20”)
• 9 Toes to Bar 
• 5 DB Shoulder to Overhead (50/35) *5 per side 

*Every 4 Minutes (not including 0:00) complete:

• 200 Meter Run 

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Accessory Work: Bench Press 

5 Sets x 3 Reps 

• Increase the weight per set 
• Build to a tough set of 3 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings