WOD: Wednesday, October 24th, 2018

Warm-up: Group Dynamic

• Banded lat pull downs – 10 Reps per side
• Banded shoulder rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Minute per side

Pre-Game: 4 Rounds 

• 150 Meter Row OR 100 Meter Run
• 3 Back Rack lunges per leg (ascending weights)
• :10s Handstand Hold OR Plank on hands

Workout: For Time

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

• 9 Toes 2 Bar
• 12 Handstand Push ups
• 15 Back Rack lunges per leg (75/55)

-Then-

• Buy Out: 1,000 Meter Row OR 800 Meter Run

*If you row on the buy in then you will run on the buy out and vice versa

*HSPU Modification= 2:1 Hand release push ups OR DB Strict Press (24 Reps)

Cardio Option: For Time

• Buy In: 1,000 Meter Row OR 800 Meter Run

-Then-

4 Rounds

• 9 Toes 2 Bar
• 12 Handstand Push ups
• 30 Switches

-Then-

• Buy Out: 1,000 Meter Row OR 800 Meter Run

Core: 4 Rounds

• 30 Russian Twists (25/15)
• :30s Knee to elbow plank hold

*Alternate sides each round