WOD: Saturday, September 20th, 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: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Snatches (ascending weights) 
• :10s Active Hang from pull up bar 

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Workout: For Time 

3 Rounds of:

• 300 Meter DB/KB Farmers Carry (50/35)(24K/6K) 

-then-

7 – 5 – 3 

• Burpees to Target (pull up bar) 
• Hang Power Snatches (105/75) 

*RX+: HPS (115/85) (RX reps) / CRX: HPS (135/95) (5-3-1 Reps) 

*Burpee standard is a 2 hand touch to the pull up bar 

*Yes 3 total Farmers Carries and 3 Total Ladders 🙂 

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Cardio Option: For Time 

3 Rounds of:

• 300 Meter DB/KB Farmers Carry (50/35)(24K/6K) 

-then-

7 – 5 – 3 

• Burpees to Target (pull up bar) 

14 – 10 – 6 

• DB Hang Snatch (50/35) *Half per side

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Accessory Work: Bench Press 

5 Sets x 1 Rep

• Increase the weight per set 
• Build to a tough Single for the day 

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Core: 4 Rounds 

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