WOD: Tuesday, January 12th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • Banded Hamstring Stretch – 1 Minute per side  

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Pre-Game: 4 Rounds 

  • (9/7) Calorie Row/Bike/Runner 
  • 5 Sumo Deadlift High Pulls (ascending weights)
  • 5 Jump Squats 

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Workout: For Time 

  • 1K Meter Row / 800 Meter Run / 2400 Meter Bike
  • 80 Alternating Box Step Ups (24”/20”)
  • 40 2For1 Wall Balls (20/14)
  • 20 Sumo Deadlift High Pulls (115/85) 

*2FOR1 Wall Balls = 1 Med-Ball Front Squat + 1 Wall Ball 

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Cardio Option : For Time 

  • 1K Meter Row / 800 Meter Run / 2400 Meter Bike
  • 80 Alternating Box Step Ups (24”/20”)
  • 40 2For1 Wall Balls (20/14)
  • 40 Russian KB Swings (24k/16k) 

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Accessory Work: Handstands

  • Beginner: 4 Sets – :30s – 1 Min HS Hold 
  • Intermediate: 4 Sets – 3-5 Handstand Push Ups 
  • Advanced: 4 Sets – 4 Strict HSPU + 4 Kipping HSPU + :30s HS Hold 

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Core: 4 Rounds 

  • 10 Hanging Knee Raises 
  • 30 DB Side Bends (50/35)