WOD: Saturday, September 27th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 12 Strict Pull Ups 
  • 12 Squat Cleans (115/85) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 6 Strict Pull Ups 
  • 6 Squat Cleans (135/95) 

-Then-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 3 Strict Pull Ups 
  • 3 Squat Cleans (155/105) 

*RX+ Weights: (135/95)(155/105)(185/115) (RX Reps) 

*CRX Weights: (155/105)(185/115)(205/125) (8-4-2 Reps) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 12 Strict Pull Ups 
  • 16 Atomic Sit Ups (25/15) 

-Then-

2 Rounds 

  • 200 Meter Run 
  • 6 Strict Pull Ups 
  • 8 Atomic Sit Ups (25/15) 

-Then-

4 Rounds 

  • 100 Meter Run (BACK STAIRS) 
  • 3 Strict Pull Ups 
  • 4 Atomic Sit Ups (25/15) 

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Accessory Work: Bench Press 

  • Establish a heavy single 

*Extra optional day on our strength cycle 

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Core: 4 Rounds 

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