WOD: Friday, October 17th, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 80% of 1RM 
  • Sets 3 and 4: 3 Reps each at 85% of 1RM 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

  • 200 Meter Run 
  • 6 DB Thrusters (50/35) *RIGHT ARM 
  • 12 Box Jump Overs (24”/20”) 
  • 6 DB Thrusters (50/35) *LEFT ARM 

-Rest 2 Minutes- 

Part B – For Time 

  • 400 Meter Run 

*Two Scores:

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

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions