WOD: Thursday, September 10th, 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 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 5 Hang Power Snatches (ascending weights) 
  • 5 Slow Knee Raises 

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Workout: For Time 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-THEN-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 7 Hang Power Snatches (105/65) 

-into-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 Alt DB Hang Snatches (50/35) 

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike 

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Cardio Option: For Time 

Buy in: 500 M Row / 400 M Run / 1200 M Bike 

-THEN-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 American KB Swings (24K/16K)

-into-

3 Rounds 

  • 7 Toes to Bar 
  • 21 Double Unders 
  • 14 Alt DB Hang Snatches (50/35) 

-THEN-

Buy out: 500 M Row / 400 M Run / 1200 M Bike 

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Core: 4 Rounds

  • 30 Flutter Kicks 
  • :30s Hollow Hold