WOD: Monday, September 21st, 2026

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of Plate Squats 
• Pigeon Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 3 Reps 

• Sets 1 and 2: 3 Reps each at 80% of 1RM 
• Sets 3 and 4: 3 Reps each at 85% of 1RM 

*Use a belt for core assistance if needed 

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Workout: Every 4 Minutes x 4 Rounds 

• 200 Meter Run
• 15 – 13 – 11 – 9 Toes to Bar 

-in remaining time complete:

• Max Burpee Box Jumps (20”) 

*BBJ are to a 20” box for everyone 

*One score: total # of BBJ accumulated 

*RD1: 15 TTB / RD2: 13 TTB / RD3: 11 TTB / RD4: 9 TTB

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)