WOD: Saturday, September 19th, 2026

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Group Dynamic Warmup:

  • PVC Overhead Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of PVC OHS 
  • PVC Lat/Shoulder Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Squat Snatches (ascending weights) 
  • :15s Hollow Hold 

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Workout: For Time 

500 Meter Run 

-into-

  • 15 Squat Snatches (105/65) 
  • 30 Box Jump Overs (24”/20”) 
  • 45 Ab-Mat Sit Ups 

-THEN-

500 Meter Run 

-into-

  • 45 Ab-Mat Sit Ups 
  • 30 Box Jump Overs (24”/20”)
  • 15 Squat Snatches (105/65) 

-THEN-

500 Meter Run 

*Rx+: Squat Snatches (115/75) 

*CRx: Squat Snatches (135/85) 

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Cardio Option: For Time 

500 Meter Run 

-into-

  • 30 DB/KB Goblet Squats (50/35)(24K/16K)
  • 30 Box Jump Overs (24”/20”) 
  • 45 Ab-Mat Sit Ups 

-THEN-

500 Meter Run 

-into-

  • 45 Ab-Mat Sit Ups 
  • 30 Box Jump Overs (24”/20”)
  • 30 DB/KB Goblet Squats (50/35)(24K/16K)

-THEN-

500 Meter Run 

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Accessory Work: Bench Press (3RM) 

4 Sets 

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

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings