WOD: Saturday, October 4th, 2025

Group Dynamic Warmup:

• PVC Overhead Squat Tabata – 2 Minutes 
• :20s Bottom of OHS Hold – :10s of PVC OHS 
• Couch 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 Snatches (ascending weights) 
• :10s Hanging Knee Raise Hold 

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Workout: AMRAP x 21 Minutes 

• Buy in: Run the Loop 

-in remaining time AMRAP of: 

• 15 Box Jumps (24”/20”) 
• 10 Toes to Bar 
• 5 Squat Snatches (115/85) 

*RX+: 5 SS (135/95) / *CRX: 3 SS (155/105) 

*One score: total # of rounds + reps completed after buy in 

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Cardio Option: AMRAP x 21 Minutes 

• Buy in: Run the Loop 

-in remaining time AMRAP of: 

• 15 Box Jumps (24”/20”) 
• 10 Toes to Bar 
• 10 KB Goblet Squats (24K/16K)

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each at 60% of 1RM 
• Sets 3 and 4: 5 Reps each at 70% of 1RM 

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Core: 4 Rounds 

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