WOD: Thursday, August 29th, 2019

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Warm-up: Group Dynamic                      

  • 2 Minutes of movement
  • :20s of high knees, butt kicks, lateral hops
  • Banded Shoulder Stretch – 1 Minute per side

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Pre Game: 4 Rounds

  • Run the Stairs
  • 3 Back Squats (ascending weights) *From the floor
  • :15s Hanging Knee Raise Hold

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Workout: For Time

  • Buy In: 800 Meter Run

-Then-

7 Rounds

  • 7 Back Squats (125/80)
  • 7 Handstand Push Ups
  • 7 Toes 2 Bar

*HSPU Scale = 2:1 Hand Release Push Ups (14 Reps)

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Cardio Option: For Time

  • Buy In: 800 Meter Run

-Then-

7 Rounds

  • 14 Med-Ball Jump Squats (20/14)
  • 7 Handstand Push Ups
  • 7 Toes 2 Bar

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Endurance: Assault Bike Tabata

  • :20s on – :10s off x 8 sets

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Core: 5 Rounds

  • 15 V-Ups
  • 30 Mountain climbers