WOD: Monday, July 6th, 2026

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes)

4 Sets 

  • Sets 1 and 2: 5 Reps each at 75% of 1RM 
  • Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Continue to try to do these beltless 

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Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Hang Squat Cleans (115/85) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

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Cardio Option: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike

-THEN-

13 – 11 – 9 – 11 – 13 

  • Toes to Bar 

9 – 7 – 5 – 7 – 9 

  • Alt DB Hang Squat Cleans (50/35) 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches