WOD: Friday, August 28th, 2026

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Shoulder to Overhead 

*Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125) 

*Barbell can come from the ground or rack 

*Any style of S2OH / Must be done UB 

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Workout: Ladder x 14 Minutes 

4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – etc…

  • Calorie Row/Ski/Bike
  • Alt DB Hang Clean and Jerks (50/35) 
  • Burpees Over DB 

*One Score: last full round + partial reps completed

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions