WOD: Tuesday, December 4th, 2018

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Warm-up: Group Dynamic

  • Sumo Inchworm Push ups- 5-4-3-2-1
  • Couch Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the Stairs
  • 3 Wall Walks
  • 3 Squat Cleans (ascending weights)

 

Workout: 4 Rounds

  • 400 Meter Run
  • 12 Handstand Push ups
  • Squat Cleans (ascending weights)

Round 1: 8 Reps (135/95)

Round 2: 6 Reps (155/105)

Round 3: 4 Reps (185/115)

Round 4: 2 Reps (205/125)

*HSPU Scale/Modification: 2:1 Hand Release Push ups (24 Reps)

 

Cardio Option: 4 Rounds

  • 400 Meter Run
  • 12 Handstand Push ups
  • 24 Med Ball Cleans (20/14)

 

Core: 4 Rounds

  • 10 Hanging Knee Raises
  • :20s Hanging Knee Raise HOLD