WOD: Saturday, October 10th, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Run
  • 1 Hang Clean/Front Squat Complex (ascending weights) 
  • :10s Hanging Knee Raise Hold 

*HC/FS Complex: 

  • 3 Hang Power Cleans + 1 Front Squat = 1 Rep 

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Workout: For Time 

Buy in: 400 Meter Run

-THEN-

10 Rounds 

  • 7 Box Jump Overs (24”/20”) 
  • 5 Toes to Bar 
  • 1 Hang Clean/Front Squat Complex (135/95) 

-THEN-

Buy out: 400 Meter Run

*Rx+: Complex (155/105) / CRx: (185/125) 

*HC/FS Complex: 

  • 3 Hang Power Cleans + 1 Front Squat = 1 Rep
  • Must be done UNBROKEN through each complex  

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Cardio Option: For Time 

Buy in: 400 Meter Run

-THEN-

10 Rounds 

  • 7 Box Jump Overs (24”/20”) 
  • 5 Toes to Bar 
  • 1 DB Hang Clean/Front Squat Complex (50×2/35×2) 

-THEN-

Buy out: 400 Meter Run

*HC/FS Complex: 

  • 3 DB Hang Power Cleans + 3 DB Front Squats = 1 Rep 

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Accessory Work: Bench Press (3RM) 

4 Sets 

  • Sets 1 and 2: 1 Rep each at 90% of 3RM 
  • Sets 3 and 4: 1 Rep each at 95% of 3RM 

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Core: 4 Rounds 

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