WOD: Saturday, November 29th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Banded Hamstring Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 200 Meter Row/Ski OR 500 Meter Bike
  • 3 Power Cleans (ascending weights) 
  • 5 SLOW Knee Raises

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Workout: For Time 

1 Round

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 16 Toes to Bar 
  • 12 Power Cleans (115/85) 

-Then-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 8 Toes to Bar 
  • 6 Power Cleans (135/95) 

-Then-

4 Rounds 

  • 125 Meter Row/Ski OR 300 M Bike 
  • 4 Toes to Bar 
  • 3 Power Cleans (155/105) 

*RX+: (135/95)(155/105)(185/115)(same reps as RX)

*CRX: (155/105)(185/115)(205/125)(same reps as RX) 

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Cardio Option: For Time 

1 Round

  • 500 Meter Row/Ski OR 1200 M Bike 
  • 16 Toes to Bar 
  • 24 Rage Balls (20/15) 

-Then-

2 Rounds 

  • 250 Meter Row/Ski OR 600 M Bike 
  • 8 Toes to Bar 
  • 12 Rage Balls (20/15) 

-Then-

4 Rounds 

  • 125 Meter Row/Ski OR 300 M Bike 
  • 4 Toes to Bar 
  • 6 Rage Balls (20/15) 

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Accessory Work: Tricep Extensions + Plank

4 Sets x 10 Reps (per side) + :20s Plank on hands

  • You pick the weight 

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Core: 4 Rounds 

  • 20 Weighted Reach the ceilings (25/15) 
  • 20 Kick the ceilings