WOD: Thursday, May 9th, 2019

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps
• PVC Pass Throughs – 15 Reps
• Wrist Stretches – :30s per side x 3

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Pre-Game: 4 Rounds (12 Minute Cap)

• (7/5) Calorie Bike/Runner/Row
• 5 Hang Power Cleans (ascending weights)
• :15s Handstand Hold OR Plank on Hands 

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Workout: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

• 36 Double Unders
• 12 Hang Power Cleans (95/65)
• 9 Handstand Push ups

AMRAP x 7 Minutes

• 36 Double Unders
• 9 Hang Power Cleans (105/75)
• 6 Handstand Push ups

AMRAP x 5 Minutes 

• 36 Double Unders
• 6 Hang Power Cleans (115/85)
• 3 Handstand Push ups

*HSPU Scale = 2:1 Hand Release Push ups (18, 12, 6)

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Cardio Option: AMRAP Repeats ( :90s rest b/w each)

AMRAP x 9 Minutes

• 36 Double Unders
• 18 Ab-Mat sit ups
• 9 Handstand Push ups

AMRAP x 7 Minutes

• 36 Double Unders
• 12 Ab-Mat sit ups
• 6 Handstand Push ups

AMRAP x 5 Minutes 

• 36 Double Unders
• 9 Ab-Mat Sit ups
• 3 Handstand Push ups

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Core: 4 Rounds

• 30 Mountain Climbers 
• 30 Muffin Toppers (35/25)