WOD: Sunday, September 20th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Ski/Bike 
  • 3 Deadlifts + 3 Power Cleans (ascending weights) 
  • 15 Double Unders OR 30 Singles

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Workout: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 250 M Row/Ski OR 600 M Bike 
  • 10 Deadlifts (155/105) 
  • 25 Double Unders  

-THEN-

Complete 2 Rounds of: 

  • 250 M Row/Ski OR 600 M Bike 
  • 5 Power Cleans (155/105) 
  • 25 Double Unders  

*Once 4 rounds are complete start back at the top 

*CRx: Barbell (185/125) 

*Each round is its own individual round 

*One Score: total # of rounds + reps completed

*250 = 2 Reps / 600 = 2 Reps (125 and 300 = 1 Rep) 

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Cardio Option: AMRAP x 20 Minutes 

Complete 2 Rounds of: 

  • 250 M Row/Ski OR 600 M Bike 
  • 20 Rage Balls (20/15) 
  • 25 Double Unders  

-THEN-

Complete 2 Rounds of: 

  • 250 M Row/Ski OR 600 M Bike 
  • 20 Russian KB Swings (24K/16K) 
  • 25 Double Unders  

*Once 4 rounds are complete start back at the top  

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations