WOD: Friday, November 6th, 2026

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Group Dynamic Warmup:

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm push ups – 5-4-3-2-1 Reps 
  • 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 Cleans (Squat or Power) 

*Rx: (155/105) / *Rx+: (185/125) / *CRx: (205/135) 

*Reps can be touch n go or drop singles 

*:50s Time cap for the calories 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

  • 18 Ab-Mat Sit Ups
  • 6 DB Hang Clean and Jerks (50/35) 

*DB does not have to be alternating reps just 3 per side

*One score: total # of calories completed in 15 minutes 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions