WOD: Saturday, July 18th, 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 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 M Row / 150 M Run / 300 M Bike
  • 3 Hang Clusters (ascending weights) 
  • 3 Box Jumps (at workout height) 

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Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12  

  • Box Jumps (24”/20”) 

6 – 5 – 4 

  • Hang Clusters (115/85) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 15 Box Jumps (24”/20”) 
  • 5 Hang Clusters (115/85) 

*Rx+: Hang Clusters (135/95)

*CRx: Hang Clusters (155/105) 

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Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

–into–

18 – 15 – 12  

  • Box Jumps (24”/20”) 

12 – 9 – 6 

  • Atomic Sit Ups (25/15) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 15 Box Jumps (24”/20”) 
  • 9 Atomic Sit Ups (25/15)  

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Core: 4 Rounds 

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