WOD: Sunday, October 4th, 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: 3 Rounds 

  • 200 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • 3 Box Jump Overs (at workout height) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes

  • 200 Meter Run 
  • 10 Box Jump Overs (24”/20”) 
  • 5 Power Snatches (105/65) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

*Rx+: 5 PS (115/75) / *CRx: 5 PS (135/85) 

*Two Scores: 

  • Full Rounds + partial reps completed for Part A 
  • Time for Part B 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes

  • 200 M Run 
  • 10 Box Jump Overs (24”/20”) 
  • 10 Alt DB Snatches (50/35) 

-Rest 2 Minutes- 

Part B – For Time 

  • 800 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Knee Raises (20/15) 
  • :20s Unweighted Hanging Knee Raise Hold