WOD: Saturday, August 22nd, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • 3 DB Box Step Overs 

*DB can be held any style EXCEPT on the thigh

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Workout: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

13 – 10 – 7  

  • Shoulder to Overhead (135/95) 
  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 10 Shoulder to Overhead (135/95) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

*DB can be held any style EXCEPT on the thigh

*CRx+: (155/105) (Same Reps as Rx) 

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Cardio Option: For Time 

  • 500 M Row/Ski OR 1200 M Bike 

-into-

26 – 20 – 14 

  • Med-Ball Push Press (20/14) 

13 – 10 – 7 

  • DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds

  • 20 Med-Ball Push Press (20/14) 
  • 10 DB Box Step Overs (50/35)(24”/20”) 

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

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Accessory Work: Bench 

5 Sets x 5 Reps 

  • Building to a tough but UB set of 5 

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Core: 4 Rounds 

  • 20 Weighted Reach the Ceilings (25/15) 
  • 20 Kick the Ceilings