WOD: Saturday, August 29th, 2026

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm push ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Min per side 

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :10s Chin over bar hold 

——————————————————————————————————– 

Workout: For Time 

• 400 Meter Run 

-into-

7 – 9 – 11

• Deadlifts (225/155) 
• Pull Ups 

-THEN-

• 400 Meter Run 

-into-

5 – 7 – 9 

• Deadlifts (225/155) 
• Pull Ups 

-THEN-

• 400 Meter Run 

-into-

3 – 5 – 7 

• Deadlifts (225/155) 
• Pull Ups 

*CRx: Bar MU (3-4-5 / 2-3-4 / 1-2-3)

——————————————————————————————————–

Cardio Option: For Time 

• 400 Meter Run 

-into-

14 – 18 – 22 

• Rage Balls (20/14) 

7 – 9 – 11

• Pull Ups 

-THEN-

• 400 Meter Run 

-into-

10 – 14 – 18 

• Rage Balls (20/14) 

5 – 7 – 9 

• Pull Ups 

-THEN-

• 400 Meter Run 

-into-

6 – 10 – 14

• Rage Balls (20/14) 

3 – 5 – 7 

• Pull Ups 

——————————————————————————————————–

Accessory Work: Bench and Bi’s

4 Sets 

• 5 Bench Presses (you pick weight) 
• 10 Alt DB Bicep Curls 

——————————————————————————————————–

Core: 4 Rounds 

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