WOD: Saturday, October 17th, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 6 Alt Front Rack Lunges (ascending weights) 
  • 3 Strict Pull Ups 

*Lunges come from the ground only 

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Workout: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 18 Alt Front Rack Lunges (115/85) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

*CRx: 18 Alt FRL (135/95) 

*Chest to Bar Scaling Options: 

  • Regular Kipping Pull ups 
  • Banded Chest to Bar Pull Ups 

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Cardio Option: For Time 

4 Rounds 

  • 200 M DB/KB Farmers Carry (50/35)(24K/16K)
  • 24 Alt Med-Ball Lunges (20/14) 
  • 9 Chest to Bar Pull Ups 

-THEN-

  • Buy out: 800 Meter Run 

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Accessory Work: Bench Press (3RM) 

  • Establish a new 3 Rep Max 

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Core: 4 Rounds 

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