WOD: Saturday, August 3rd, 2019

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Warm-up: Group Dynamic

  • 2 Minutes of Movement
  • :20s of High Knees, Butt kicks, lateral hops
  • Pigeon Stretch – 1 Minute per side

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Pre Game: 4 Rounds (12 min cap)

  • Run the stairs
  • 3 Hang Squat Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

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Workout: AMRAP x 24 Minutes

  • 400 Meter Run 
  • 36 Double Unders
  • 12 Hang Squat Cleans (125/80)
  • 6 Handstand Push Ups

*HSPU Scale: 2:1 Hand release push ups

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Cardio Option: AMRAP X 24 Minutes

  • 400 Meter Run 
  • 36 Double Unders
  • 24 Med-Ball Squat Cleans (20/14)
  • 6 Handstand Push Ups

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Strength: Bench Press

  • 5 sets x 1 Reps @90% of 1 Rep max

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Core: 5 Rounds

  • 15 Long Sit ups
  • 30 Flutter Kicks