WOD: Sunday, January 14th, 2018

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Warm-up: Group Dynamic

  • Group Jog (down and back) x2
  • Duck walk (down and back)
  • Crab Walk (down and back)
  • Wrist stretch against wall – 1 Minute


Pre-Game: 3 Rounds

  • 35 Double Unders
  • 3 Front squats + 3 Back Squats + 3 Overhead Squats (ascending weights)

 

Workout: 2 Rounds

  • 50 Front Squats (75/55)
  • 30 Ab Mat Sit ups
  • 50 Back Squats (75/55)
  • 30 Ab Mat sit ups
  • 50 Overhead Squats (75/55)

 

 Skill: Handstand Push ups

  • EMOM x10

Pick a number of Handstand push ups and complete the emom with that same number, or work on your hspu

 

Core: 5 Rounds

  • 15 Evil Wheels
  • 15 Atomic sit-ups (25/15)