WOD: Tuesday, August 31st, 2021

Warm-up: Group Dynamic

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat/Hip Stretch – 1 Min Per side 

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Pre-Game: 4 Rounds (12 Min Cap)

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

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Workout: For Time 

• Buy In: 800 Meter Med-Ball Carry (20/14)

-Then-

13 – 11 – 9 – 7 – 5 – 3 Reps of:

• Hang Power Cleans (115/85)
• Handstand Push Ups 

-Then-

• Buy Out: 800 Meter Med-Ball Carry (20/14)

*CRX: Hang Power Cleans (155/105) 

*HSPU Modification: 

• Hand Release Push Ups (26-22-18-14-10-6)
• 1:1 Plyo Box HSPU (13-11-9-7-5-3) 

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Cardio Option: For Time 

• Buy In: 800 Meter Med-Ball Carry (20/14)

-Then-

13 – 11 – 9 – 7 – 5 – 3 Reps of:

• Russian KB Swings (24K/16K) x 2
• Handstand Push Ups 

-Then-

• Buy Out: 800 Meter Med-Ball Carry (20/14)

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Accessory Work: Single Leg Work 

4 Sets 

• 10 Alternating DB Suitcase Lunges (50/35) 
• 10 Single Leg Box Jumps (5 Per side) 

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Core: 5 Rounds 

• 10 Turkish Sit Ups (15/10)
• 30 Bicycle Crunches