WOD: Sunday, November 16th, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 100 Meter Run (BACK STAIRS) 
  • 3 Squat Cleans (ascending weights) 
  • :15s Hanging Knee Raise Hold 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Toes to Bar 
  • 4 Squat Cleans (115/85) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Run to the end of the driveway 
  • 5 Toes to Bar 
  • 3 Squat Cleans (135/95) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 4 Toes to Bar 
  • 2 Squat Cleans (155/105) 

*CRX Weights:

  • 3 Reps @ (155/105) 
  • 2 Reps @ (185/115) 
  • 1 Rep @ (205/125) 

*3 Total Scores: Rounds + Reps completed for each amrap

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

  • 200 Meter Run 
  • 6 Toes to Bar 
  • 8 Alt DB Squat Cleans (50/35) 

-Rest :90s-

AMRAP x 7 Minutes 

  • Run to the end of the driveway 
  • 5 Toes to Bar 
  • 6 Alt DB Squat Cleans (50/35) 

-Rest :90s-

AMRAP x 5 Minutes 

  • 100 Meter Run (BACK STAIRS) 
  • 4 Toes to Bar 
  • 4 Alt DB Squat Cleans (50/35) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations