WOD: Friday, January 8th, 2020

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps  
• PVC Pass Through – 10 SLOW Reps 
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Pre-Game: 3 Rounds 

• 10 Calorie Row/Bike/Runner 
• 5 Front Squats (ascending weights)
• :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

2 Rounds 

• 30 Switches 
• 15 Front Squats (75/55) 
• 10 Handstand Push Ups 

-Into-

2 Rounds 

• 24 Switches 
• 12 Front Squats (95/65) 
• 6 Handstand Push Ups 

-Into-

2 Rounds 

• 18 Switches 
• 9 Front Squats (115/85) 
• 2 Handstand Push Ups 

*HSPU Scale: DB Single Arm Strict Press Per side 

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Cardio Option: For Time 

2 Rounds 

• 30 Switches 
• 15 DB Goblet Squats (50/35)
• 10 Handstand Push Ups 

-Into-

2 Rounds 

• 24 Switches 
• 12 DB Goblet Squats (50/35)
• 6 Handstand Push Ups 

-Into-

2 Rounds 

• 18 Switches 
• 9 DB Goblet Squats (50/35)
• 2 Handstand Push Ups 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions