WOD: Sunday, July 14th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• Couch stretch – 1 Minute Per Side

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Pre Game: 4 Rounds

• Run the stairs
• 3 Squat Cleans (ascending weights)
• 3 Strict Pull ups OR 5 Ring Rows

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Workout: For Time

• 800 Meter Run
• 24 Squat Cleans (135/95)
• 4 Rope Climbs

• 500 Meter Run
• 18 Squat Cleans (135/95)
• 3 Rope Climbs

• 300 Meter Run
• 12 Squat Cleans (135/95)
• 2 Rope Climbs 

*Rope Climb Scale= 2:1 Rope Ascents (8-6-4) OR 3:1 Strict Pull ups (12-9-6)

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Cardio Option: For Time

• 800 Meter Run
• 40 Med-Ball Cleans (20/14)
• 4 Rope Climbs

• 500 Meter Run
• 30 Med-Ball Cleans (20/14)
• 3 Rope Climbs

• 300 Meter Run
• 20 Med-Ball Cleans (20/14)
• 2 Rope Climbs 
  

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Skill: Handstands

• Accumulate 3 Minutes in a handstand hold 
• 5 sets x 5 Reps of Strict Handstand Push ups
• 4 Sets x 25 ft Handstand Walk

*pick one based on your skill level, scale if necessary

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Core: 4 Rounds

• 15 Ab-Wheels
• :30s Superman Hold