WOD: Tuesday, September 22nd, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 150 Meter Row/Ski OR 300 M Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 Shoulder to Overhead (115/85) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 Shoulder to Overhead (135/95) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 Shoulder to Overhead (155/105) 
  • 3 Strict Pull Ups

*CRx: (135/95) / (155/105) / (185/115) 

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Cardio Option: For Time 

  • 500 Meter Row/Ski OR 1200 M Bike 

-into-

5 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups 

-THEN-

  • 350 Meter Row/Ski OR 900 M Bike 

-into-

4 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

-THEN-

  • 250 Meter Row/Ski OR 600 M Bike 

-into-

3 Rounds 

  • 5 DB Shoulder to Overhead (50×2/35×2) 
  • 3 Strict Pull Ups

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold