WOD: Thursday, July 23rd, 2026

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat Samson Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Overhead Squats (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 18 Overhead Squats (105/65) 
  • 18 Pull Ups 

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 9 Overhead Squats (105/65) 
  • 9 Pull Ups

-THEN-

  • 400 Meter Run 

-into-

3 Rounds 

  • 6 Weighted Ab-Mat Sit Ups (20/14) 
  • 6 Overhead Squats (105/65) 
  • 6 Pull Ups 

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

1 Round 

  • 18 Weighted Ab-Mat Sit Ups (20/14) 
  • 24 DB Goblet Squats (50/35) 
  • 18 Pull Ups

-THEN-

  • 400 Meter Run 

-into-

2 Rounds 

  • 9 Weighted Ab-Mat Sit Ups (20/14) 
  • 12 DB Goblet Squats (50/35) 
  • 9 Pull Ups

-THEN-

  • 400 Meter Run 

-into-

3 Rounds 

  • 6 Weighted Ab-Mat Sit Ups (20/14) 
  • 8 DB Goblet Squats (50/35) 
  • 6 Pull Ups 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks