Today's WOD
WOD: Thursday, October 22nd, 2026
Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Front Squats (ascending weights)
- 1 Rope Climb
*Front Squats come from the ground only
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Workout: For Time
4 Rounds
- 300 Meter Run
16 – 12 – 12 – 16
- Front Squats (115/85)
4 – 3 – 3 – 4
- Rope Climbs
*CRx: FS (155/105) (same reps as Rx)
*Rope Climb Scaling Options:
- Scale reps or distance on rope
- Rope Ascents (8-6-6-8 Reps)
- Strict Pull Ups (12-8-8-12)
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Cardio Option: For Time
4 Rounds
- 300 Meter Run
24 – 18 – 18 – 24
- DB/KB Goblet Squats (50/35)(24K/16K)
4 – 3 – 3 – 4
- Rope Climbs
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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