WOD: Friday, October 10th, 2025

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Strict Press (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 70% of 1RM 
  • Sets 3 and 4: 3 Reps each at 75% of 1RM 

*Really focus on keeping your core braced

*Bar path is super important on these so keep it close

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Workout: AMRAP x 16 Minutes 

  • 24 Double Unders 
  • 8 DB Hang Clean and Jerks (50/35) *4 per side 
  • 2 Wall Walks 

*Every 4 Minutes (NOT including 0:00) complete:

  • Run to the end of the driveway 

*DB does NOT have to be alternating, just 4 per side

*One score: Total # of Rounds + Reps completed in 16 minutes 

*Wall Walk Scaling Options: 

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

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions