WOD: Wednesday, January 9th, 2019

Warm-up: Group Dynamic

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

Pre-Game: 3 Rounds 

• Run the stairs
• 3 Sumo Deadlift High Pulls (ascending weights)
• 3 Wall Walks

Workout: AMRAP x 21 Minutes

• Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

• 5 Handstand Push ups
• 9 Sumo Deadlift High Pulls (75/55)
• 13 Toes 2 Bar
• 300 Meter Run

*HSPU Modification/Scale= 5 Strict Press (75/55)

Cardio Option: AMRAP x 21 Minutes

• Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

• 5 Handstand Push ups
• 9 Russian KB Swings (24k/16k)
• 13 Toes 2 Bar
• 300 Meter Run

Core: 5 Rounds

• 15 Long Sit ups
• 30 Russian Twists (20/15)