WOD: Friday, September 24th, 2021

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
• PVC Pass Through – 10 SLOW Reps
• PVC Lat/Shoulder Stretch – :30s per side x 3 

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Strength: Upper Body Endurance 

3 Sets 

• 1 Minute of Max Shoulder to Overhead (115/85)

-Rest :30s-

• 1 Minute of Max Double Push Up Burpees 

-Rest :30s- 

*Double Push Up Burpee = 1 Push Up + 1 Burpee

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Workout: AMRAP x 18 Minutes 

• 400 Meter Run 
• 30 Ab-Mat Sit Ups
• 20 Alt DB Snatches (50/35)
• 10 Strict Handstand Push Ups 

*If Raining sub: 500 Meter Row OR 1200 Meter Bike 

*Strict HSPU Modifications

• 2:1 Hand Release Push Ups (20 Reps)
• 1:1 Plyo Box HSPU 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions