WOD: Tuesday, September 15th, 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) 
  • 1 Rope Climb OR 3 Strict Pull ups 

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Workout: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 6 Power Snatches (115/75) 
  • 2 Rope Climbs 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds

  • 2 Rope Climbs 
  • 6 Power Snatches (115/75) 
  • 12 Alt Box Step ups (24”/20”)  

*CRx: 6 Power Snatches (155/95) 

*Rope Climb Scaling Options: 

  • Scale Reps or distance on the rope 
  • Rope Ascents (4 Reps per round) 
  • Strict pull ups (6 Reps per round) 

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Cardio Option: For Time 

  • 500 Meter Run 

-into-

3 Rounds 

  • 12 Alt Box Step Ups (24”/20”) 
  • 12 Alt DB Snatches (50/35) 
  • 2 Rope Climbs 

-THEN-

  • 500 Meter Run 

-into-

3 Rounds

  • 2 Rope Climbs 
  • 12 Alt DB Snatches (50/35) 
  • 12 Alt Box Step ups (24”/20”)  

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches