WOD: Wednesday, December 23rd, 2020

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Pass Through – 10 SLOW Reps  
• PVC Lat/Stretch – :30s per side x 3 

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Pre-Game: 9 Minute EMOM 

• Min 1: :45s of Double Unders OR Single Unders
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights) 
• Min 3: :20s Handstand Hold OR Plank on Hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

• 5 Strict Handstand Push Ups 
• 10 Sumo Deadlift High Pulls (105/75)
• 50 ft Overhead DB Carry (50/35) 

-Rest 2 Minutes-

Part B – For Time 

• (15/10) Strict Handstand Push Ups 
• 20 Sumo Deadlift High Pulls (105/75)
• 150 ft Overhead DB Carry (50/35) 

*DB Carry done in 25 ft sections, switch arms every 25ft

*SHSPU Scale: 10 Hand Release Push Ups 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 10 Minutes 

• 5 Strict Handstand Push Ups 
• 10 Atomic Sit Ups (25/15)
• 50 ft Overhead DB Carry (50/35) 

-Rest 2 Minutes-

Part B – For Time 

• (15/10) Strict Handstand Push Ups 
• 20 Atomic Sit Ups (25/15)
• 150 ft Overhead DB Carry (50/35) 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (15/10)
• :20s Unweighted Hanging Knee Raise Hold