WOD: Monday, October 12th, 2026

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Group Dynamic Warmup:

  • Med-Ball Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of MB Squats 
  • Couch Stretch – 1 Min per side 

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Strength: Front Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Be aggressive and shoot for the PR

*Bring out belts, weightlifting shoes, knee sleeves

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Workout: Every 5 Minutes x 3 Rounds 

Buy in: 2 Rounds 

  • 15 Ab-Mat Sit Ups 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”) 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories completed across all 3 rounds

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches