WOD: Friday, October 31st, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Strength: Strict Press (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Last heavy day before retest week 

*Prioritize rest between working sets 

*Focus on bracing your core and bar path

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Workout: AMRAP x 16 Minutes 

  • 2 Wall Walks 
  • 12 DB Push Presses (50/35) *6 Per side
  • 12 Box Jump Overs (24”/20”) 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*One score: total # of rounds + reps completed in 16 minutes 

*Wall Walk Scaling Options: 

  • Scale Reps or distance on hands 
  • Plyo Box Wall Walks (4 Reps per round) 
  • 1 inchworm + 2 Push ups (4 reps per round) 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions