WOD: Tuesday, August 18th, 2026

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Chest to Bar Pull Ups 
  • 8 Power Cleans (155/105)

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 8 Chest to Bar Pull Ups 
  • 4 Power Cleans (155/105) 

-THEN-

4 Rounds 

  • 100 Meter Run (Back Door) 
  • 4 Chest to Bar Pull Ups 
  • 2 Power Cleans (155/105) 

*Rx+: (185/115) // CRx: (205/125) (Same Reps as Rx) 

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Cardio Option: For Time 

1 Round 

  • 400 Meter Run 
  • 16 Chest to Bar Pull Ups 
  • 24 Rage Balls (20/15) 

-THEN-

2 Rounds 

  • 200 Meter Run 
  • 8 Chest to Bar Pull Ups 
  • 12 Rage Balls (20/15) 

-THEN-

4 Rounds 

  • 100 Meter Run (Back Door) 
  • 4 Chest to Bar Pull Ups 
  • 6 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold