WOD: Tuesday, December 14th, 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 / 150 Meter Row / 300 Meter Bike 
• 5 Hang Power Cleans (ascending weights) 
• :15s Handstand Hold OR :15s Plank on Hands 

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Workout: 2 Rounds 

• 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 
• 60 Ab-Mat Sit Ups 
• 40 Hang Power Cleans (115/85) 
• 20 Handstand Push Ups 

HSPU Modifications:

• 20 Plyo Box HSPU 
• 40 Hand Release Push Ups 
• 40 Med-Ball Push Press (20/14) 

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Cardio Option: 2 Rounds 

• 800 Meter Run / 1000 Meter Row / 2400 Meter Bike 
• 60 Ab-Mat Sit Ups 
• 60 Russian KB Swings (24K/16K) 
• 20 Handstand Push Ups 

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Accessory Work: Double Unders 

• Beginner: Work on linking reps together 
• Intermediate: EMOM x 5 Minutes – 20-30 Unbroken Reps per minute
• Advanced: EMOM x 5 Minutes – 40-50 Unbroken Reps per minute 

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Core: 4 Rounds 

• 15 Long Sit Ups 
• 30 Russian Twists (25/15)