WOD: Monday, September 14th, 2026

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Group Dynamic Warmup:

  • Med-Ball Squat tabata – 2 minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Try to do all of these sets beltless 

*Brace your core before each rep! 

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Workout: For Time

5 Rounds 

  • 200 Meter Run 
  • 32 Double Unders 
  • 16 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 30 Plate Twists (25/15) 
  • :30s Hollow Hold