WOD: Thursday, November 13th, 2025

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin over bar hold 

*If you plan on rope climbing, sub in 1 after round 2

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Workout: For Time 

  • Buy in: 800 Meter Run 

-into-

3 Rounds 

  • 8 Power Cleans (155/105) 
  • 2 Rope Climbs 

-Then-

  • 64 Ab-Mat Sit Ups 

-into-

3 Rounds 

  • 2 Rope Climbs 
  • 8 Power Cleans (155/105) 

-Then-

  • Buy out: 800 Meter Run 

*RX+: 8 Power Cleans (185/115) OR Legless RC

*CRX: 8 Power Cleans (185/115) AND Legless RC

*Rope Climb Scaling Options:

  • Scale Reps or Distance on rope 
  • Rope Ascents (4 Reps per round) 
  • Strict Pull Ups (6 Reps per round) 

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Cardio Option: For Time 

  • Buy in: 800 Meter Run 

-into-

3 Rounds 

  • 16 Russian KB Swings (24K/16K) 
  • 2 Rope Climbs 

-Then-

  • 64 Ab-Mat Sit Ups 

-into-

3 Rounds 

  • 2 Rope Climbs 
  • 16 Russian KB Swings (24K/16K) 

-Then-

  • Buy out: 800 Meter Run 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • 30 Scissor Kicks