WOD: Tuesday, October 20th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Deadlifts (ascending weights) 
  • 5 Knee Raises

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 9 Deadlifts (225/155) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Deadlifts (225/155) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 3 Deadlifts (225/155) 
  • 6 Toes to Bar  

*CRx: Deadlifts (275/185)

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 18 Rage Balls (20/15) 
  • 12 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 12 Rage Balls (20/15) 
  • 9 Toes to Bar

-THEN-

  • 400 Meter Med-Ball Run (20/14)

-into-

2 Rounds 

  • 6 Rage Balls (20/15) 
  • 6 Toes to Bar

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Core: 4 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold