Saturday 09/19/2026

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WOD
IN TEAMS OF 2 For Time:
PARTNER 1 - 250/200 Calorie Air Bike
PARTNER 2 - 8 SETS (Each)
15 GHDs
10 Lateral Burpee Over Bar
5 Power Snatch 155#/105#

*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work -- rest/work.

Tuesday 06/09/2026

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Accessory
**Warm-up (All Levels):**
Complete 2 rounds of:                
20 Scap Pull Ups                
5 Strict Pull Ups OR 5 Ring Rows                              
+                
WORKOUT     

**Level 1:**            
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up                
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set    
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

**Level 2:**  
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups                 
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set                

**Level 3:**          
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up               
*Recommended rest would be about 90 seconds between attempts.                                
You can use a dumbbell between your legs or attach weights to a belt.

WOD
"That's Gonna Leave a Mark”
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 185#/125#