WOD: Wednesday, January 28th, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Every 2:30 Minutes x 5 Rounds 

  • 250 M Row / 200 M Runner / 600 M Bike 
  • 3 Front Squats 

*Barbell can come from the rack or from the floor 

*RX: (185/115) / *RX+: (205/135) / *CRX: (225/155) 

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Workout: For Time 

  • 30 Wall Balls (20/14) 
  • 15 Alternating DB Devils Press (50/35) 
  • 60 Double Unders 

-Then-

  • 30 Wall Balls (20/14) 
  • 10 Alternating DB Devils Press (50/35) 
  • 60 Double Unders 

-Then-

  • 30 Wall Balls (20/14) 
  • 5 Alternating DB Devils Press (50/35) 
  • 60 Double Unders 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold