WOD: Monday, November 24th, 2025

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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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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Calorie Row/Ski OR (9/6) Cal Bike
  • Even Min: 3 Power Cleans 

RX: (135/95) / RX+: (155/105) / CRX: (185/125) 

*Athletes can choose to go touch n’ go or singles 

*No failed cleans, should be able to hit 3 reps every round 

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Workout: For Time 

  • 300 Meter Run 
  • 15 Hang Power Cleans (105/75) 
  • 60 Crossover Single Unders
  • 15 Hang Power Cleans (105/75) 

-Then-

  • 300 Meter Run 
  • 10 Hang Power Cleans (105/75) 
  • 40 Crossover Single Unders 
  • 10 Hang Power Cleans (105/75) 

-Then-

  • 300 Meter Run 
  • 5 Hang Power Cleans (105/75) 
  • 20 Crossover Single Unders 
  • 5 Hang Power Cleans (105/75) 

Crossover Scaling Options: 

  • Single Unders (90-70-50 Reps) 
  • Double Unders (same reps as RX) 

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Cardio Option: For Time 

  • 300 Meter Run 
  • 15 American KB Swings (24K/16K)
  • 60 Crossover Single Unders
  • 15 American KB Swings (24K/16K)

-Then-

  • 300 Meter Run 
  • 10 American KB Swings (24K/16K)
  • 40 Crossover Single Unders 
  • 10 American KB Swings (24K/16K)

-Then-

  • 300 Meter Run 
  • 5 American KB Swings (24K/16K)
  • 20 Crossover Single Unders 
  • 5 American KB Swings (24K/16K)

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)