WOD: Tuesday, August 6th, 2019

Warm-up: Group Dynamic

• 2 Minutes of Movement
• :20s of high knees, butt kicks, lateral hops
• Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run the stairs
• 3 Thrusters (ascending weights) 
• 5 Broad Jumps

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Workout: For Time

10 – 8 – 6 – 4 – 2

• Thrusters (105/75)
• Box Jumps (24”/20”)

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike-

2 – 4 – 6 – 8 – 10

• Box Jumps (24”/20”)
• Thrusters (105/75)

*CRX: Thrusters (135/95) / Box Jumps (30”/24”)

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Cardio Option: For Time

10 – 8 – 6 – 4 – 2

• Med-Ball Jump Squats (20/14) x 2
• Box Jumps (24”/20”)

-800 Meter Run / 1000 Meter Row / 2400 Meter Bike-

2 – 4 – 6 – 8 – 10

• Box Jumps (24”/20”)
• Med-Ball Jump Squats (20/14) x 2

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Skill Work: 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: 5 Rounds

• 20 Weighted Reach the ceilings (25/15)
• 20 Kick the ceilings