WOD: Thursday, June 10th, 2021

Warm-up: Group Dynamic

• Plank – Scap Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Scap Push ups 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights)
• :15s Handstand Hold OR Plank on Hands 

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Workout: 10 Rounds 

• 4 Handstand Push Ups 
• 6 Deadlifts (185/125)
• 24 Double Unders 

*Every 2 Rounds complete:

• 200 Meter Run 

*Runs are to be completed after rounds 2, 4, 6, and 8 

*CRX: 4 Strict Handstand Push Ups / 6 Deadlifts (225/155)

*HSPU Sub: 4 Plyo Box HSPU 

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Cardio Option: 10 Rounds 

• 4 Handstand Push Ups 
• 8 American KB Swings (24K/16K) 
• 24 Double Unders 

*Every 2 Rounds complete:

• 200 Meter Run 

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Endurance: 5 Rounds 

Assault Bike Work

• 1 Minute ON / :30s Rest 

*Goal is to find a sustainable but slightly uncomfortable pace and hold it

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15)
• 20 Kick the Ceilings