WOD: Sunday, September 21st, 2025

Group Dynamic Warmup:

• 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) 

• (9/7) Calorie Row/Bike/Runner/Ski 
• 3 Deadlifts
• 2 Power Cleans 
• 1 Shoulder to Overhead 

*All barbell movements done at the same weight 

*Increase weight per round – build to workout weight

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Workout: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

• 4 Deadlifts (135/95) 
• 3 Power Cleans (135/95) 
• 2 Shoulder To Overhead (135/95) 

*One Score: Total # of calories completed in 18 minutes 

*CRX: Barbell weight (185/115)

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Cardio Option: AMRAP x 18 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

*Every 3 Minutes (NOT including 0:00) complete:

• 5 KB Deadlifts (24K/16K) 
• 5 American KB Swings (24K/16K) 

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Core: 4 Rounds 

• 10 Turkish Sit Ups (20/15) 
• 10 KB Pull Throughs (16K/12K)