WOD: Friday, September 4th, 2026

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Group Dynamic Warmup:

  • 2 minutes of movement 
  • :20s of lateral hops, burpees, plank on hands  
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

  • Establish a heavy single 

*Push Jerk OR Split Jerk – athletes choice 

*What you pick week 1 is what you will stick with 

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Workout: For Time 

  • 300 Meter Run 
  • 18 Thrusters (95/65) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 Thrusters (95/65) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 Thrusters (95/65) 
  • 5 Strict Pull Ups 

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Cardio Option: For Time 

  • 300 Meter Run 
  • 18 DB Thrusters (50×2/35×2) 
  • 9 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 14 DB Thrusters (50×2/35×2) 
  • 7 Strict Pull Ups 

-THEN-

  • 300 Meter Run 
  • 10 DB Thrusters (50×2/35×2) 
  • 5 Strict Pull Ups 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions