WOD: Sunday, September 19th, 2021

Warm-up: Group Dynamic

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• Toe Touches – 10 SLOW Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: EMOM x 9 Minutes 

• Min 1: 100 Meter Run 
• Min 2: 5 Deadlifts (ascending weights)
• Min 3: :20s Handstand Hold OR Plank on hands 

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Workout: 3 Rounds (7 Min ON / :90s OFF) 

• Buy In: 300 Meter Run 

-Then in remaining time, AMRAP of:

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

*3 Total Scores – one for each interval

*CRX: 6 Deadlifts (225/155) / 4 Strict HSPU 

*HSPU Scaling Options: 

• 8 Hand Release Push Ups 
• 4 Plyo Box HSPU 

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Cardio Option: 3 Rounds (7 Min ON / :90s OFF) 

• Buy In: 300 Meter Run 

-Then in remaining time, AMRAP of:

• 24 Double Unders 
• 12 Rage Balls (20/15) 
• 4 Handstand Push Ups 

*3 Total Scores – one for each interval

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Endurance Work: Assault Bike Tabata 

8 Sets 

• :20s ON / :10s OFF 

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Core: 4 Rounds 

• 20 Weighted reach the ceilings (25/15)
• 20 Kick the ceilings