WOD: Monday, November 9th, 2026

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, air squats, squat hold 
• Pigeon Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes) 

• Establish a 3 Rep Max 

*Aim for around 85-90% of 1RM 

*New Strength Cycle: 

• Mondays- Back Squat (3RM) 
• Wednesdays- Power OR Squat Snatch (1RM) 
• Fridays- Bench Press (1RM) 

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Workout: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 

• 250 Meter Row/Ski OR 600 M Bike 
• 12 Thrusters (95/65)

-in remaining time complete:

• Max Burpees Over Bar 

Intv2: 

• 250 Meter Row/Ski OR 600 M Bike 
• 10 Thrusters (95/65)

-in remaining time complete:

• Max Burpees Over Bar 

Intv3: 

• 250 Meter Row/Ski OR 600 M Bike 
• 8 Thrusters (95/65)

-in remaining time complete:

• Max Burpees Over Bar 

*3 Separate Scores:

Total burpees over bar completed for each intv

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Cardio Option: 3 intervals (4 Min ON / 2 Min OFF) 

Intv1: 

• 250 Meter Row/Ski OR 600 M Bike 
• 12 DB Thrusters (50×2/35×2)

-in remaining time complete:

• Max Burpees Over DB

Intv2: 

• 250 Meter Row/Ski OR 600 M Bike 
• 10 DB Thrusters (50×2/35×2)

-in remaining time complete:

• Max Burpees Over DB 

Intv3: 

• 250 Meter Row/Ski OR 600 M Bike 
• 8 DB Thrusters (50×2/35×2)

-in remaining time complete:

• Max Burpees Over DB

*3 Separate Scores:

Total burpees over bar completed for each intv

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Core: 4 Rounds 

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