WOD: Friday, January 8th, 2020

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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