WOD: Wednesday, December 19th, 2018

Warm-up: Group Dynamic

• Jumping Jacks- 30 Reps
• PVC Pass Throughs – 15 Reps
• Banded Hamstring Stretch – 1 Minute per side

Pre-Game: 4 Rounds (12 Minute Cap)

• 150 Meter Row OR 100 Meter Runner
• 3 Wall Walks
• 3 Deadlifts (ascending weights)

Workout: AMRAP Repeats

AMRAP 9 Minutes

• Calorie Row/Runner (21/18) OR Calorie Bike (18/15)
• 15 Deadlifts (185/125)
• 9 Handstand Push Ups

-Rest 2 Min-

AMRAP 7 Minutes

• Calorie Row/Runner (18/15) OR Calorie Bike (15/12)
• 12 Deadlifts (185/125)
• 6 Handstand Push ups

-Rest 2 Min-

AMRAP 5 Minutes

• Calorie Row/Runner (15/12) OR Calorie Bike (12/9)
• 9 Deadlifts (185/125)
• 3 Handstand Push Ups

*HSPU modification/scale= Hand Release Push Ups (15-12-9)

Cardio Option: AMRAP Repeats

AMRAP 9 Minutes

• Calorie Row/Runner (21/18) OR Calorie Bike (18/15)
• 15 GHD Hip Extensions
• 9 Handstand Push Ups

-Rest 2 Min-

AMRAP 7 Minutes

• Calorie Row/Runner (18/15) OR Calorie Bike (15/12)
• 12 GHD Hip Extensions
• 6 Handstand Push ups

-Rest 2 Min-

AMRAP 5 Minutes

• Calorie Row/Runner (15/12) OR Calorie Bike (12/9)
• 9 GHD Hip Extensions
• 3 Handstand Push Ups

Core: 5 Rounds

• 15 V-Ups
• 30 Flutter Kicks