WOD: Tuesday, October 28th, 2025

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Power Snatches (ascending weights) 
• :10s Chin over bar hold 

*Sub in 1 Rope climb after round 2

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Workout: For Time 

1 Round 

• 400 Meter Run 
• 16 Power Snatches (95/65) 
• 4 Rope Climbs 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Power Snatches (115/85) 
• 2 Rope Climbs 

-Then-

4 Rounds 

• 100 Meter Run (Back Stairs) 
• 4 Power Snatches (135/95) 
• 1 Rope Climb

*RX+: 12(115/85) 6(135/95) 3(155/105) OR Legless RC

*CRX: 12(115/85) 6(135/95) 3(155/105) AND Legless RC

*Rope Climb Scaling Options: 

• Scale Reps or distance on rope 
• Rope Ascents (8 Reps – 4×2, 2×4) 
• Strict Pull Ups (12 Reps – 6×2, 3×4) 

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Cardio Option:  For Time 

1 Round 

• 400 Meter Run 
• 24 Alt DB Snatches (50/35) 
• 4 Rope Climbs 

-Then-

2 Rounds 

• 200 Meter Run 
• 12 Alt DB Snatches (50/35) 
• 2 Rope Climbs 

-Then-

4 Rounds 

• 100 Meter Run (Back Stairs) 
• 6 Alt DB Snatches (50/35) 
• 1 Rope Climb

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Core: 4 Rounds 

• 15 AB-Wheels 
• 30 Mountain Climbers