WOD: Thursday, November 28th, 2024 (7:30, 8:30, 9:30 ONLY!!!)

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row / 100 Meter Run / 300 Meter Bike 
• 3 CFM Barbell Complexes (ascending weights) 
• :15s Hollow Hold 

*CFM Barbell Complex:

• 1 Deadlift 
• 1 Power Clean 
• 1 Thruster 

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Workout: For Time (35 Min Cap if needed) 

• 1000 Meter Row / 800 M Runner / 2400 M Bike 
• 60 Weighted Ab-Mat Sit Ups (20/14) 
• 15 CFM Barbell Complex (115/85) 
• 30 Lateral Pogo Burpees 
• 15 CFM Barbell Complex (115/85) 
• 60 Weighted Ab-Mat Sit Ups (20/14)
• 1000 Meter Row / 800 M Runner / 2400 M Bike 

*CRX: CFM Barbell Complex (155/105) 

*CFM Barbell Complex:

• 1 Deadlift 
• 1 Power Clean 
• 1 Thruster 

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Cardio Option: For Time 

• 1000 Meter Row / 800 M Runner / 2400 M Bike 
• 60 Weighted Ab-Mat Sit Ups (20/14) 
• 15 CFM KB Complex (24K/16K)
• 30 Lateral Pogo Burpees 
• 15 CFM KB Complex (24K/16K)
• 60 Weighted Ab-Mat Sit Ups (20/14)
• 1000 Meter Row / 800 M Runner / 2400 M Bike 

*CFM KB Complex:

• 2 KB Deadlifts 
• 2 Russian KB Swings 
• 2 KB Goblet Squats 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations