WOD: Saturday, January 24th, 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: 4 Rounds (12 Min Cap) 

• 150 M Row/Ski / 100 M Runner / 300 M Bike 
• 3 Hang Squat Cleans (ascending weights) 
• 3 Strict Pull Ups 

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Workout: For Time 

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

12 – 9 – 6 

• Chest to Bar Pull Ups 

9 – 6 – 3 

• Hang Squat Cleans (135/95) 

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

• 9 Chest to Bar Pull Ups 
• 6 Hang Squat Cleans (135/95) 

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

*CRx Weight: (155/105) (Same Reps as RX) 

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Cardio Option: For Time 

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

12 – 9 – 6 

• Chest to Bar Pull Ups 

• Russian KB Swings (24K/16K)
• KB Goblet Squats (24K/16K)  

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

• 9 Chest to Bar Pull Ups 
• 9 Russian KB Swings (24K/16K) 
• 9 KB Goblet Squats (24K/16K)  

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

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Accessory Work: DB Bicep Curls 

• 4 Sets x 10 Reps per side 

*Find a DB weight that allows you to complete these unbroken

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Core: 4 Rounds 

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