Today's WOD
WOD: Friday, September 4th, 2026
Group Dynamic Warmup:
- 2 minutes of movement
- :20s of lateral hops, burpees, plank on hands
- PVC Lat/Shoulder Stretch – :30s per side x3
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Strength: Jerk (17 Minutes)
- Establish a heavy single
*Push Jerk OR Split Jerk – athletes choice
*What you pick week 1 is what you will stick with
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Workout: For Time
- 300 Meter Run
- 18 Thrusters (95/65)
- 9 Strict Pull Ups
-THEN-
- 300 Meter Run
- 14 Thrusters (95/65)
- 7 Strict Pull Ups
-THEN-
- 300 Meter Run
- 10 Thrusters (95/65)
- 5 Strict Pull Ups
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Cardio Option: For Time
- 300 Meter Run
- 18 DB Thrusters (50×2/35×2)
- 9 Strict Pull Ups
-THEN-
- 300 Meter Run
- 14 DB Thrusters (50×2/35×2)
- 7 Strict Pull Ups
-THEN-
- 300 Meter Run
- 10 DB Thrusters (50×2/35×2)
- 5 Strict Pull Ups
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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