WOD: Friday, September 25th, 2026

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, burpees, plank on hands 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Jerk (17 Minutes) 

4 Sets x 2 Reps 

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

*Stick with Push OR Split from week 1 

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Workout: Ladder x 16 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc… 

• Calorie Row/Ski/Bike 
• Alt DB Hang Snatches (50/35) 
• 12 Plank Plate Step Ups (45) 

*Plate Step ups will be 12 reps every round 

*Cals and Snatches increase each round 

*One score: Last FULL round completed + partial reps 

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Core: 5 Rounds 

• 15 GHD Sit ups 
• 15 GHD Back Extensions