WOD: Thursday, October 31st, 2024

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Warm-up: Group Dynamic

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 16 Toes to Bar 
  • 8 Power Cleans (115/85) 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 Toes to Bar 
  • 6 Power Cleans (135/95) 

-Then-

  • 200 Meter Run 

-Into-

2 Rounds 

  • 8 Toes to Bar 
  • 4 Power Cleans (155/105)

*RX+: (135/95) / (155/105) / (185/115) (Same Reps)

*CRX: (155/105) / (185/115) / (205/125) (6-4-2 Reps) 

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Cardio Option: For Time 

  • 800 Meter Run 

-Into-

2 Rounds 

  • 16 Toes to Bar 
  • 16 Rage Balls (20/15) 

-Then-

  • 400 Meter Run 

-Into-

2 Rounds 

  • 12 Toes to Bar 
  • 12 Rage Balls (20/15) 

-Then-

  • 200 Meter Run 

-Into-

2 Rounds 

  • 8 Toes to Bar 
  • 8 Rage Balls (20/15) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations