WOD: Thursday, July 30th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 3 Power Snatches (ascending weights) 
  • 1 Rope Climb OR 3 Strict Pull Ups 

——————————————————————————————————– 

Workout: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 6 Power Snatches (115/85) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

*CRx: 6 Power Snatches (135/95)

*Rope Climb Scaling Options: 

  • Scale Reps or distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (4 Reps per round) 

——————————————————————————————————–

Cardio Option: For Time 

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Rage Balls (20/15) 
  • 2 Rope Climbs 

-THEN-

4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

——————————————————————————————————–

Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold