WOD: Sunday, December 26th, 2021

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • PVC Lat / Shoulder Stretch – :30s per side x 3 

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Pre-Game: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Clean and Jerks (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 7 Clean and Jerks (135/95) 

-In remaining time, max reps of: 

  • Handstand Push Ups 

*RX+: Max Strict HSPU 

*CRX: Max Wall Walks 

*Score is total number of HSPU across all 5 rounds 

*HSPU Modifications: 

  • Max Plyo Box HSPU 
  • Max Hand Release Push Ups 

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Cardio Option: Every 4 Minutes x 5 Rounds 

  • 300 Meter Run 
  • 10 Atomic Sit Ups (25/15)

-In remaining time, max reps of: 

  • Handstand Push Ups 

*RX+: Max Strict HSPU 

*CRX: Max Wall Walks 

*Score is total number of HSPU across all 5 rounds 

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Core: 4 Rounds 

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