WOD: Saturday, September 29th, 2018

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds

  • Run the Stairs
  • 3 Clean and Jerks (ascending weights)
  • :15s Handstand Hold OR Plank on hands

 

Workout: 4 Rounds 

  • 400 Meter Run
  • 24 Switches
  • 8 Handstand Push ups
  • 4 Clean and Jerks (185/125)

Fitness Rx: 4 Rounds

  • 400 Meter Run
  • 24 Switches
  • 8 Handstand Push ups
  • 8 Clean and Jerks (115/85)

*HSPU modification= 2:1 Hand release push ups (16 Reps)

 

Strength: Bench Press

  • Build to a heavy set of 6 Reps

 

Core: 4 Rounds

  • 15 Ab-Wheels
  • 15 Superman Rocks