WOD: Sunday, July 7th, 2019

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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