WOD: Saturday, September 5th, 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 Power Snatches (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

5 Rounds 

  • 15 Box Jump Overs (24”/20”) 
  • 10 Toes to Bar 
  • 5 Power Snatches (115/75) 

-THEN-

  • Buy out: 1 Mile Run 

*CRx: 5 Power Snatches (135/85) 

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Cardio Option: For Time 

5 Rounds 

  • 15 Box Jump Overs (24”/20”) 
  • 10 Toes to Bar 
  • 10 Alt DB Snatches (50/35) 

-THEN-

  • Buy out: 1 Mile Run 

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Accessory Work: Bench Press (3RM) 

  • Establish a 3 Rep Max Bench Press 

*Shoot for 90% of 1RM 

*Make sure you have a spotter with you 

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Core: 4 Rounds

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings