WOD: Monday, November 26th, 2018

Warm-up: Group Dynamic

• Sumo Inchworm Push ups – 5-4-3-2-1 Reps
• Banded Shoulder Stretch – 1 Minute per side

Strength: Clean (12-15 Minutes)

• Build to a one rep max squat or power clean

Workout: For Time

4 Rounds

• 200 Meter Run
• 16 Hang Power Cleans (115/75)
• 8 Handstand Push ups

-Then-

• Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

*If it is raining sub the runs for 250 Meter Row OR Calorie Bike (12/9)

**HSPU Modification/Scale= 2:1 Hand Release push ups

Cardio Option: For Time

4 Rounds

• 200 Meter Run
• 16 GHD Sit ups
• 8 Handstand Push ups

-Then-

• Buy Out: 1,000 Meter Row OR Calorie Bike/Runner (60/50)

Core: 5 Rounds

• 20 Reach the Ceilings
• 20 Kick the Ceilings