WOD: Thursday, June 13th, 2019

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • Toe Touches – 10 SLOW Reps
  • Banded Hamstring Stretch – 1 Minute Per side 

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Pre Game: 12 Minute EMOM

  • (10/8) Calorie Row/Bike/Runner
  • 5 Deadlifts (ascending weights)
  • :20s Handstand Hold OR Plank on Hands

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Workout: 5 Rounds

  • (24/18) Calorie Row/Bike/Runner
  • 12 Deadlifts (225/155)
  • (6/4) Strict Handstand Push Ups

*SHSPU Scale/Modification= 2:1 Hand Release Push ups

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Cardio Option: 5 Rounds

  • (24/18) Calorie Row/Bike/Runner
  • 24 Russian KB Swings (24k/16k)
  • (6/4) Strict Handstand Push Ups

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Core: 4 Rounds

  • 30 Russian Twists (25/15)
  • :30s Side Plank (alternate sides each round)