WOD: Wednesday, September 10th, 2025

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Group Dynamic Warmup:

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

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 3 Unbroken Hang Snatches 

*Snatches can be squat or power 

*Athletes choice on starting weight (increase per round) 

*Must remain unbroken every round 

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Workout: AMRAP x 16 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Cal Bike 
  • 6 DB Snatches (50/35) *RIGHT SIDE
  • 4 Strict Handstand Push Ups 
  • 6 DB Snatches (50/35) *LEFT SIDE

*One score: total # of rounds + reps completed in 16 minutes 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps or Range of Motion with ab-mats
  • Plyo Box HSPU (4 Reps) 
  • Hand Release Push Ups (8 Reps)

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Core: 4 Rounds 

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