WOD: Friday, October 9th, 2026

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps
  • Sumo inchworm Push Ups – 5-4-3-2-1 Reps
  • Samson Stretch – 1 Min per side

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Strength: Jerk (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 

*Heavy single week! Focus on technique during warm ups

*If you fail at 95% back it down to 90% and finish there

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Workout: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 9 Sumo Deadlift High Pulls (105/75) 

-in remaining time complete:

  • Max Burpees Over Bar 

*One score: total # of BOB accumulated 

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Cardio Option: Every 4 Minutes x 4 Rounds 

  • 300 Meter Run 
  • 12 KB High Pulls (24K/16K) 

-in remaining time complete:

  • Max Burpees over KB 

*One score: total # of BOKB accumulated 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions