WOD: Sunday, November 15th, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of high knees, lateral hops, plank on hands 
  • Banded Shoulder Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 1 Minute Row/Ski/Bike 
  • 5 Shoulder to Overhead (ascending weights) 
  • 3 Box Jumps 

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Workout: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc… 

  • Box Jumps (24”/20”) 
  • Shoulder to Overhead (135/95) 
  • Calorie Row/Ski/Bike 

*One Score: last full round completed + partial reps

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Cardio Option: Ladder x 15 Minutes

3, 6, 9, 12, 15, 18, 21, etc… 

  • Box Jumps (24”/20”) 
  • DB Shoulder to Overhead (50×2/35×2) 
  • Calorie Row/Ski/Bike 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations