WOD: Thursday, October 8th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, burpees, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side

—————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Hang Power Snatches (ascending weights) 
  • 15 Double Unders OR 30 Singles 

——————————————————————————————————– 

Workout: For Time 

3 Rounds 

  • 12 Alt Box Step ups (24”/20”) 
  • 36 Double Unders 
  • 6 Hang Power Snatches (115/75) 

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 6 Hang Power Snatches (115/75) 
  • 36 Double Unders 
  • 12 Alt Box Step Ups (24”/20”) 

——————————————————————————————————–

Cardio Option: For Time 

3 Rounds 

  • 12 Alt Box Step ups (24”/20”) 
  • 36 Double Unders 
  • 12 Alt DB Hang Snatches (50/35) 

-THEN-

  • 800 Meter Run 

-THEN-

3 Rounds 

  • 12 Alt DB Hang Snatches (50/35) 
  • 36 Double Unders 
  • 12 Alt Box Step Ups (24”/20”) 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • 30 Scissor Kicks