WOD: Saturday, October 3rd, 2026

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Seated Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • 3 Burpee – Pull Ups 

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Workout: For Time 

  • Buy in: Run the Loop 

-THEN complete:

5 Rounds

  • 9 Burpee – Pull Ups 
  • 9 Deadlifts (225/155)

*CRx: 5 Burpee-Bar MU

*Jumping into the pull up is allowed 

*Kipping pull up is also allowed 

*Burpee-Pull Up Scaling Options: 

  • Use a flag to lower the range of motion 
  • If using a band do all burpees first + all banded pull ups

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Cardio Option: For Time 

  • Buy in: Run the Loop 

-THEN complete:

5 Rounds

  • 9 Burpee – Pull Ups 
  • 15 Russian KB Swings (24K/16K)

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Core: 4 Rounds 

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