WOD: Friday, October 30th, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Min per side 

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Strength-Endurance: Every 2:30 Min x 4 Rounds 

  • 250 M Row / 200 M Run / 600 M Bike 
  • 4 Front Squats 

*Rx: (155/105) *Rx+: (185/125) *CRx: (225/155)

*Barbell can come from the ground or rack 

*Must be unbroken every round 

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Workout: For Time 

3 Rounds 

  • 500 Meter Run 
  • 25ft Walking Lunge
  • 25 Wall Balls (20/14) 
  • 25ft Walking Lunge

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions