WOD: Friday, May 31st, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Front Squats (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

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Workout: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 12 – 15

  • Handstand Push Ups
  • Front Squats (135/95)
  • Box Jump Overs (24″/20″)

*HSPU Scale = 2:1 Hand Release Push ups (30-24-18-24-30)

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Cardio Option: For Time

  • Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 12 – 15

  • Handstand Push Ups
  • KB Goblet Squats x 2 (24k/16k)
  • Box Jump Overs (24″/20″)

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions