WOD: Saturday, September 26th, 2026

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • 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 Squat Cleans (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: For Time 

2 Rounds 

  • 6 Squat Cleans (155/105) 
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 5 Squat Cleans (155/105) 
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 4 Squat Cleans (155/105) 
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

*Rx+: Either SC’s (185/125) OR BMU (6-5-4) 

*CRx: Both SC’s (185/125) AND BMU (6-5-4) 

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Cardio Option: For Time 

2 Rounds 

  • 12 Atomic Sit Ups (25/15)
  • 12 Pull Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 10 Atomic Sit Ups (25/15)
  • 10 Pull Ups 
  • 10 Med-Ball Box Step Overs (20/14)(24”/20”)

-THEN-

  • 500 M Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

  • 8 Atomic Sit Ups (25/15)
  • 8 Pull Ups 
  • 8 Med-Ball Box Step Overs (20/14)(24”/20”)

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Accessory Work: Bench Press (3RM) 

4 Sets 

  • Sets 1 and 2: 3 Reps each at 80% of 3RM 
  • Sets 3 and 4: 3 Reps each at 85% of 3RM 

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Core: 4 Rounds 

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