WOD: Saturday, January 10th, 2026

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway
• 3 Squat Cleans (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• Buy in: 800 Meter Run

-Then-

2 Rounds 

• 11 Pull Ups 
• 7 Squat Cleans (135/95) 

-into-

2 Rounds 

• 9 Pull Ups 
• 5 Squat Cleans (155/105) 

-into-

2 Rounds 

• 7 Pull Ups 
• 3 Squat Cleans (185/115) 

-Then-

• Buy out: 800 Meter Run

*RX+: Chest 2 Bar PU OR (155/105)(185/115)(205/125)

*CRX: Chest 2 Bar PU AND (155/105)(185/115)(205/125)

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Cardio Option: For Time 

• Buy in: 800 Meter Run

-Then-

2 Rounds 

• 11 Pull Ups 
• 11 Atomic Sit Ups (25/15) 

-into-

2 Rounds 

• 9 Pull Ups 
• 9 Atomic Sit Ups (25/15) 

-into-

2 Rounds 

• 7 Pull Ups 
• 7 Atomic Sit Ups (25/15) 

-Then-

• Buy out: 800 Meter Run

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Strength: Pause Bench Press 

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 

*:03s pause at chest on every rep 

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Core: 4 Rounds

• 20 Weighted Reach the ceilings (25/15) 
• 20 Kick the ceilings