WOD: Wednesday, February 3rd, 2021

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of push ups 
  • Pigeon Stretch – 1 Minute per side 

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Strength: Back Squat (15 Minutes )

  • 5 Sets x 3 Reps @85% of 1 Rep Max 

All sets will start with a :03s pause on rep 1, no pauses on 2 and 3

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Workout: 10 Rounds 

  • 4 Strict handstand Push Ups 
  • 8 Deadlifts (155/105)
  • 32 Double Unders 

*Strict HSPU Scale: 8 Hand release push ups 

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Cardio Option: 10 Rounds 

  • 4 Strict handstand Push Ups 
  • 8 Russian KB Swings (24k/16k)
  • 32 Double Unders 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • 30 DB Side Bends (50/35)