WOD: Tuesday, January 21st, 2020

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: 3 Rounds

  • 150 Meter Row OR 100 Meter Runner
  • 3 Hang Power Snatches (ascending weights)
  • :15s Handstand Hold OR Plank On Hands

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Workout: 4 Rounds (1 Minute Rest B/W)

5 Minute AMRAP

  • Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike

-Then in remaining time AMRAP of:

  • 24 Double Unders
  • 8 Hang Power Snatches (75/55)
  • 4 Handstand Push Ups

CRX: Hang Power Snatches (105/75) / 4 Strict HSPU

*HSPU Modification: 2:1 Hand Release Push ups (8 Reps)

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Cardio Option: 4 Rounds (1 Minute Rest B/W)

5 Minute AMRAP

  • Buy In: 200 Meter Run / 250 Meter Row / 600 Meter Bike

-Then in remaining time AMRAP of:

  • 24 Double Unders
  • 12 Rage Balls (20/15)
  • 4 Handstand Push Ups

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Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations