WOD: Sunday, September 13th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Bike/Runner/Ski 
  • 5 Shoulder to Overhead (ascending weights) 
  • :15s Hollow Hold 

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Workout: 4 intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Ab-Mat Sit Ups
  • Station2: Max Shoulder to Overhead (135/95) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

*4 Total Scores:

  • Total reps accumulated through each station for each intv 
  • ABSU + S2OH + Cals = Score for each intv 

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Cardio Option: 4 intervals (1 Min Stations / :15s Transition) 

  • Station1: Max Ab-Mat Sit Ups
  • Station2: Max DB Shoulder to Overhead (50×2/35×2) 
  • Station3: Max Calorie Row/Bike/Runner/Ski
  • Station4: Rest 

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Core: 4 Rounds 

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