WOD: Friday, August 14th, 2026

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds 

• (9/7) Calorie Row/Ski/Bike 
• 5 Shoulder to Overhead (ascending weights) 
• 3 Strict Pull Ups 

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Workout: AMRAP x 15 Minutes 

• (13/9) Cal Row/Ski/Bike
• 9 Pull Ups 
• 5 Shoulder to Overhead (135/95) 

-Every 3 Minutes (NOT including 0:00) complete:

• Run to the end of the driveway 

*CRx: 5 Bar/Ring MU 

*One score: total # of rounds + reps completed in 15 Mins

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Cardio Option: AMRAP x 15 Minutes 

• (13/9) Cal Row/Ski/Bike
• 9 Pull Ups 
• 5 DB Shoulder to Overhead (50×2/35×2) 

-Every 3 Minutes (NOT including 0:00) complete:

• Run to the end of the driveway 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions