WOD: Monday, November 16th, 2026

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Group Dynamic Warmup:

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

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 65% of 3RM 
  • Sets 3 and 4: 5 Reps each at 70% of 3RM 

*if you missed week 1 – test your 3RM Back Squat 

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Workout: 3 intervals (4 Min ON / :90s OFF) 

2 Rounds 

  • 15 Wall Balls (20/14) 
  • 30 Double Unders 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski

*3 Total Scores:

  • Calories completed for each interval

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)