WOD: Friday, September 11th, 2026

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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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Strength: Jerk (17 Minutes) 

4 Sets x 3 Reps 

  • Sets 1 and 2: 3 Reps each at 65% of 1RM 
  • Sets 3 and 4: 3 Reps each at 70% of 1RM 

*Barbell comes from the rack 

*Make sure you are sticking with Push OR Split from week 1

*If you missed week 1 use today as a makeup day 

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Workout: For Time 

  • 300 Meter Run 

-into-

  • 30 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”)

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 15 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

-into-

  • 15 Burpees to a plate (45) 
  • 30 Box Jumps (24”/20”) 

-THEN-

  • 300 Meter Run 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions