WOD: Saturday, November 9th, 2024

Warm-up: Group Dynamic

• Glute Bridge/Hip Thrust Tabata – 2 Minutes 
• :20s Glute Bridge Hold – :10s of Hip Thrusts
• Samson 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)
• :15s Hanging Knee Raise hold 

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Workout: For Time 

• 500 Meter Run 

-into- 

3 Rounds 

• 12 Toes to Bar 
• 8 Power Cleans (155/105) 

-Then-

• 500 Meter Run 

-into- 

3 Rounds 

• 24 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Power Cleans (115/75) 

*CRX: 8 Power Cleans (185/115) / 12 PC (135/95) 

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Cardio Option: For Time 

• 500 Meter Run 

-into- 

3 Rounds 

• 12 Toes to Bar 
• 12 Russian KB Swings (24K/16K) 

-Then-

• 500 Meter Run 

-into- 

3 Rounds 

• 24 Weighted Ab-Mat Sit Ups (20/14) 
• 12 Russian KB Swings (24K/16K) 

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Accessory Work: Bench Press + Bicep Curls 

4 Sets 

• 5 Bench Press Reps 
• 10 Alt DB Bicep Curls 

*You pick the weight for both movements 

*Reps should be done unbroken 

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Core: 4 Rounds 

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