WOD: Tuesday, October 13th, 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) 

  • (9/6) Calorie Row/Ski/Bike 
  • 3 Thrusters (ascending weights) 
  • :10s Chin over Bar Hold 

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Workout: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Thrusters (105/65) 
  • 8 Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

*Rx+: 8 Thrusters (115/75) OR 4 Bar/Ring MU 

*CRx: 8 Thrusters (115/75) AND 4 Bar/Ring MU 

*Score is total # of rounds + reps completed in 20 min

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Cardio Option: AMRAP x 20 Minutes 

  • (16/12) Cal Row/Ski OR (12/8) Cal Bike 
  • 8 Atomic Sit Ups (25/15) 
  • 8 Pull Ups 

*Every 4 Minutes (NOT including 0:00) complete:

  • 200 Meter Run 

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Core: 4 Rounds 

  • 15 V-Ups
  • 30 Plate Twists (25/15)