WOD: Thursday, September 17th, 2026

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 1 Wall Walk 

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Workout: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt Front Rack lunges (115/85) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

*Wall Walk Scaling Options: 

  • Scale reps or distance 
  • Plyo Box Wall Walks (8-6-4-6-8) 
  • Plank Plate Step ups to a 45 (16-12-8-12-16 Reps) 

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Cardio Option: For Time 

  • 800 Meter Run 

-THEN- 

16 – 12 – 8 – 12 – 16 

  • Alt DB Lunges (50×2/35×2) 

4 – 3 – 2 – 3 – 4 

  • Wall Walks 

-THEN-

  • 800 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks