WOD: Friday, September 5th, 2025

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Shoulder Taps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

• 200 Meter Run 
• 6 Alt DB Hang Snatches (ascending weights) 
• 1 Wall Walk 

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Workout: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

• 200 Meter Run
• 10 Alt DB Hang Snatch (50/35) 
• 2 Wall Walks 

-Rest 2 Minutes- 

Part B – For Time 

• 400 Meter Run 

*RX+: 10 Alt HDBS (70/50) OR 2 Wall Walk Complex’s (1 WW + 1 WFHSPU)

*CRX: 10 Alt HDBS (70/50) AND 2 Wall Walk Complex’s (1 WW + 1 WFHSPU)

Two Scores:

• Rounds + Reps completed for Part A 
• Time for Part B 

Wall Walk Scaling Options: 

• Scale Reps or Distance on hands 
• Plyo Box Wall Walks (4 Reps) 
• 1 Inchworm + 2 Push Ups (4 Reps per round) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions