WOD: Saturday, October 2nd, 2021

Warm-up: Group Dynamic 

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of shoulder taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• 100 Meter Run 
• 3 Squat Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

3 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)
• 6 Squat Snatches (115/85)

-Then-

3 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)
• 12 Handstand Push Ups 

*CRX: 6 Squat Snatches (135/95) / 12 Strict HSPU

HSPU Modification: 

• 2:1 Hand Release Push Ups (24 Reps)
• 1:1 Plyo Box HSPU 

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Cardio Option: For Time 

3 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)
• 12 Rage Balls (20/14) 

-Then-

3 Rounds 

• 300 Meter Run 
• 12 Box Jump Overs (24”/20”)
• 12 Handstand Push Ups 

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Strength Work: Bench Press 

• Build to a 1 Rep Max Pause Bench Press 

Pause for bench press should be :03s at chest

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Core: 4 Rounds 

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