WOD: Friday, May 31st, 2019

Warm-up: Group Dynamic

• KB Goblet Squat Tabata – 2 Minutes
• Couch Stretch – 1 Minute per side

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Pre Game: 4 Rounds

• 150 Meter Row OR 100 Meter Runner
• 3 Front Squats (ascending weights)
• :15s Handstand Hold OR Plank on Hands

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Workout: For Time

• Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 12 – 15

• Handstand Push Ups
• Front Squats (135/95)
• Box Jump Overs (24″/20″)

*HSPU Scale = 2:1 Hand Release Push ups (30-24-18-24-30)

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Cardio Option: For Time

• Buy In: 800 Meter Run OR 1000 Meter Row

-Then-

15 – 12 – 9 – 12 – 15

• Handstand Push Ups
• KB Goblet Squats x 2 (24k/16k)
• Box Jump Overs (24″/20″)

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Core: 5 Rounds

• 15 GHD Sit Ups
• 15 GHD Back Extensions