WOD: Friday, November 13th, 2026

Group Dynamic Warmup:

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps
• Rig Assisted Pec Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Bench Press (17 Minutes) 

• Build to a heavy single 

*Warm Up Rep Scheme: 

• 5-5-3-3-1-1-1-etc.. 

*New Strength Cycle: 

• Mondays- Back Squat (3RM) 
• Wednesdays- Power or Squat Snatch (1RM) 
• Fridays- Bench Press (1RM) 

——————————————————————————————————– 

Workout: Every 4 Minutes x 4 Rounds 

• (21/15) Cal Row/Ski OR (18/12) Cal Bike 
• 6 Alt DB Devils Press (50/35) 

-in remaining time complete:

• Max Med-Ball Push Press (20/14) 

*One Score: total # of MB PP completed across all 4 rounds

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions