WOD: Sunday, July 7th, 2019

Warm-up: Group Dynamic

• PVC Lateral Hop Tabata – 2 Minutes
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Minute Cap)

• (7/5) Calorie Row/Bike/Runner
• 3 Hang Power Snatches (ascending weights)
• :15s Plank on Hands

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Workout: For Time

• 800 Meter Run
• 80 Double Unders
• 20 Hang Power Snatches (75/55)

-50 Ab-Mat Sit Ups-

• 400 Meter Run
• 40 Double Unders
• 20 Hang Power Snatches (75/55)

-50 Ab-Mat Sit Ups-

• 200 Meter Run
• 20 Double Unders
• 20 Hang Power Snatches (75/55)

*Raining Sub= 1,000 / 500 / 300 Meter Row, 2400 / 1200 / 500 Meter Bike

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Cardio Option: For Time

• 800 Meter Run
• 80 Double Unders
• 20 American KB Swings (24k/16k)

-50 Ab-Mat Sit Ups-

• 400 Meter Run
• 40 Double Unders
• 20 American KB Swings (24k/16k)

-50 Ab-Mat Sit Ups-

• 200 Meter Run
• 20 Double Unders
• 20 American KB Swings (24k/16k)

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Skill Work: Handstands

• Beginner: Accumulate 2 Minutes in a handstand Hold
• Intermediate: 5 sets x 5 Reps of Strict HSPU
• Advanced: 5 Sets x 25 ft Handstand Walk

*Choose the level that fits you and work on those handstands!

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Core: 4 Rounds

• 20 Reach the ceilings
• 20 Kick the ceilings