WOD: Saturday, November 11th, 2023

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 100 Meter Run 
• 3 Squat Cleans (ascending weights) 
• 3 Strict Toes to Bar OR 5 Slow Knee Raises 

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Workout: For Time 

• 500 Meter Run 

-Into-

11 – 9 – 7 

• Toes to Bar 
• Squat Cleans (115/85) 

-Then-

• 400 Meter Run 

-Into-

9 – 7 – 5 

• Toes to Bar 
• Squat Cleans (135/95) 

-Then-

• 300 Meter Run 

-Into-

7 – 5 – 3 

• Toes to Bar 
• Squat Cleans (155/105) 

*CRX Reps/Weights (toes to bar follow same rep scheme as RX): 

• 9 – 7 – 5 (135/95) 
• 7 – 5 – 3 (155/105) 
• 5 – 3 – 1 (185/125) 

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Cardio Option: For Time 

• 500 Meter Run 

-Into-

11 – 9 – 7 

• Toes to Bar 
• Atomic Sit Ups (25/15) 

-Then-

• 400 Meter Run 

-Into-

9 – 7 – 5 

• Toes to Bar 
• Atomic Sit Ups (25/15) 

-Then-

• 300 Meter Run 

-Into-

7 – 5 – 3 

• Toes to Bar 
• Atomic Sit Ups (25/15) 

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Strength: Bench Press 

• Establish a one rep max 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings