WOD: Sunday, December 23rd, 2018

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • Sumo Inchworm Push ups – 5-4-3-2-1 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 4 Rounds 

  • Run the stairs
  • 3 Thrusters (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

 

Workout: AMRAP x 20 Minutes

  • Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

  • 6 Handstand Push ups
  • 12 Thrusters (95/65)
  • (18/15) Calorie Row OR Bike

*HSPU Modification/Scale = 12 Hand Release Push ups 

 

Cardio Option: AMRAP x 20 Minutes

  • Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

  • 6 Handstand Push ups
  • 12 KB Goblet Squats (24k/16k)
  • (18/15) Calorie Row OR Bike

 

Core: 4 Rounds

  • 10 Banded Paloff Presses
  • 10 Banded Rotations