WOD: Thursday, November 12th, 2026

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 250 M Row/Ski OR 600 M Bike 
  • 3 Front Squats (ascending weights) 
  • :10s Chin over bar hold 

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Workout: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

16 – 14 – 12 – 10 – 8 

  • Front Squats (135/95) 

8 – 7 – 6 – 5 – 4  

  • Strict Pull Ups 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike 

*CRx: Strict Chest to Bar Pull Ups 

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Cardio Option: For Time 

Buy in: 500 M Row/Ski OR 1200 M Bike 

-THEN-

16 – 14 – 12 – 10 – 8 

  • DB Front Squats (50×2/35×2) 

8 – 7 – 6 – 5 – 4  

  • Strict Pull Ups 

-THEN-

Buy out: 500 M Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 30 DB Side Bends (50/35)