WOD: Friday, January 3rd, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups -5-4-3-2-1 Reps
  • Banded Shoulder Stretch – 1 Minute Per side

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Strength: Strict Press (12 – 15 Minutes)

  • 5 Sets x 5 Reps @55% of 1-Rep Max

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Workout: For Time

2 Rounds

  • 42 Double Unders
  • 30 Wall Balls (20/14)
  • 18 Hang Power Snatches (75/55)

-into-

2 Rounds

  • 21 Double Unders
  • 15 Handstand Push Ups
  • 9 Hang Power Snatches (75/55)

*HSPU Scale: 2:1 Hand Release Push Ups (18 Reps)

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Cardio Option: For Time

2 Rounds

  • 42 Double Unders
  • 30 Wall Balls (20/14)
  • 18 American KB Swings (24k/16k)

-into-

2 Rounds

  • 21 Double Unders
  • 15 Handstand Push Ups
  • 9 American KB Swings (24k/16k)

*HSPU Scale: 2:1 Hand Release Push Ups (18 Reps)

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions