WOD: Wednesday, August 19th, 2026

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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 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Squat Snatches (ascending weights) 
  • 5 SLOW Knee Raises 

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Workout: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 5 Hang Squat Snatches (95/55) 
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 4 Hang Squat Snatches (105/65) 
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 3 Hang Squat Snatches (115/75) 
  • 5 Toes to Bar 

*CRx: (105/65) / (115/75) / (135/85) 

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Cardio Option: 3 intervals (6 Min ON / 2 Min OFF) 

Intv1: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 10 DB Hang Squat Snatches (50/35) *5 per side
  • 7 Toes to Bar 

Intv2: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 8 DB Hang Squat Snatches (50/35) *4 per side
  • 6 Toes to Bar 

Intv3: 

  • Buy in: 300 Meter Med-Ball Run (20/14) 

-in remaining time AMRAP of: 

  • 6 DB Hang Squat Snatches (50/35) *3 per side
  • 5 Toes to Bar 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s Side Plank (per side)