WOD: Thursday, August 6th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, air squats, squat hold 
  • Pigeon Stretch – 1 Min per side  

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 M Row/Ski OR 300 M Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • 3 Quality Wall Balls (at workout weight) 

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Workout: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 15 Hang Power Cleans (155/105) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 15 Hang Power Cleans (155/105) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

*DB can be held any style except for on the thigh

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Cardio Option: For Time 

  • 45 Wall Balls (20/14) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 30 Russian KB Swings (24K/16K) 
  • 1000 M Row/Ski OR 2400 M Bike 
  • 30 Russian KB Swings (24K/16K) 
  • 30 DB Box Step Overs (50/35)(24”/20”) 
  • 45 Wall Balls (20/14) 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations