WOD: Friday, June 18th, 2021

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of shoulder taps
• PVC Lat-Shoulder Stretch – :30s Per side x 3

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Pre-Game: EMOM x 9 Minutes 

• Min 1: 100 Meter Run 
• Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
• Min 3: :20s HS Hold OR :20s Plank on Hands 

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Workout: For Time 

14 – 10 – 6 

• Sumo Deadlift High Pulls (75/55)

7 – 5 – 3 

• Handstand Push Ups 

-Then-

• 400 Meter Run 

-Then-

12 – 8 – 4 

• Sumo Deadlift High Pulls (95/65)

6 – 4 – 2 

• Handstand Push Ups 

-Then-

• 400 Meter Run 

-Then-

10 – 6 – 2 

• Sumo Deadlift High Pulls (105/75)

5 – 3 – 1 

• Handstand Push Ups 

CRX: Strict Handstand Push Ups 

HSPU Scale Options: 

• Plyo Box HSPU (same rep scheme as hspu)
• Med-Ball Push Press (same rep scheme as sumos) 

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Cardio Option: For Time 

14 – 10 – 6 

• Russian KB Swings (24K/16K)

7 – 5 – 3 

• Handstand Push Ups 

-Then-

• 400 Meter Run 

-Then-

12 – 8 – 4 

• Russian KB Swings (24K/16K)

6 – 4 – 2 

• Handstand Push Ups 

-Then-

• 400 Meter Run 

-Then-

10 – 6 – 2 

• Russian KB Swings (24K/16K)

5 – 3 – 1 

• Handstand Push Ups 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions