WOD: Monday, November 2nd, 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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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/8) Cal Row/Ski OR (8/6) Cal Bike 
  • Even Min: 3 Snatches (Squat OR Power) 

*Rx: (115/75) / Rx+: (135/85) / *CRx: (155/95) 

*Snatches can be touch and go or drop singles 

*:50s time cap for calories each round 

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Workout: For Time 

5 Rounds 

  • 10 Burpees Over DB 
  • 10 Alt DB Hang Snatches (50/35) 
  • 200 Meter Run

*Rest 1 Minute at the completion of each round 

*Goal is intensity / Push every work intv / recover during rest

*Score is total time including rest minutes 

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)