WOD: Wednesday, December 9th, 2020

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Warm-up: Group Dynamic

  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 9 Minute EMOM 

  • Min 1: 150 Meter Row OR 300 Meter Bike 
  • Min 2: 5 Front Squats (ascending weights)
  • Min 3: :20s Handstand Hold OR Plank + :03s Negative

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Workout: For Time 

3 Rounds 

  • 5 Handstand Push Ups 
  • 10 Front Squats (125/80) 
  • (15/10) Calorie Row OR Bike 

-Rest 2 Minutes-

3 Rounds 

  • (15/10) Calorie Row OR Bike 
  • 10 Front Squats (125/80)
  • 5 Handstand Push Ups 

*Score for today is total time it takes you to complete all 6 rounds 

(including the rest) 

*HSPU Scale= Single Arm DB Strict Press – Per side 

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Cardio Option: For Time 

3 Rounds 

  • 5 Handstand Push Ups 
  • 15 KB Goblet Squats (24K/16k)
  • (15/10) Calorie Row OR Bike 

-Rest 2 Minutes-

3 Rounds 

  • (15/10) Calorie Row OR Bike 
  • 15 KB Goblet Squats (24k/16k) 
  • 5 Handstand Push Ups 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • !0 Banded Rotations