WOD: Wednesday, January 9th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • Pigeon Stretch – 1 Minute per side

 

Pre-Game: 3 Rounds 

  • Run the stairs
  • 3 Sumo Deadlift High Pulls (ascending weights)
  • 3 Wall Walks

 

Workout: AMRAP x 21 Minutes

  • Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

  • 5 Handstand Push ups
  • 9 Sumo Deadlift High Pulls (75/55)
  • 13 Toes 2 Bar
  • 300 Meter Run

*HSPU Modification/Scale= 5 Strict Press (75/55)

 

Cardio Option: AMRAP x 21 Minutes

  • Buy In: 800 Meter Run

-Then-

In remaining time, AMRAP of:

  • 5 Handstand Push ups
  • 9 Russian KB Swings (24k/16k)
  • 13 Toes 2 Bar
  • 300 Meter Run

 

Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Russian Twists (20/15)