WOD: Thursday, November 5th, 2026

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Group Dynamic Warmup:

  • Plate Squat tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of plate squats 
  • Couch Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike
  • 3 Overhead Squats (ascending weights) 
  • 15 Double Unders (30 Singles) 

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Workout: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Overhead Squats (105/65) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Overhead Squats (105/65) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

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Cardio Option: For Time 

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 5 Atomic Sit Ups (25/15) 
  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

-into-

3 Rounds 

  • 30 Double Unders 
  • 15 Wall Balls (20/14)
  • 5 Atomic Sit Ups (25/15) 

-THEN-

  • 500 M Row / 400 M Run / 1200 M Bike

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • :30s SIde Plank (per side)