WOD: Thursday, October 1st, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of Squat Hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 
  • 5 Slow Knee Raises 

*Front Squats come from the floor only

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Workout: For Time 

  • 800 Meter Run 

-into-

12 – 9 – 6 

  • Front Squats (155/105)  
  • Toes to Bar 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 Front Squats (155/105)   
  • 9 Toes to Bar 

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Cardio Option: For Time 

  • 800 Meter Run 

-into-

12 – 9 – 6 

  • DB Front Squats (50×2/35×2)
  • Toes to Bar 

-THEN-

  • 800 Meter Run 

-into-

3 Rounds 

  • 9 DB Front Squats (50×2/35×2)
  • 9 Toes to Bar 

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Core: 4 Rounds 

  • 10 Banded Palloff Presses 
  • 10 Banded Rotations