WOD: Friday, January 28th, 2021

Warm-up: Group Dynamic

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

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Strength: Strict Press (15 Minutes)

5 Sets x 3 Reps 

• Sets 1, 2, and 3: 3 Reps @ 80% of 1 Rep Max 
• Sets 4 and 5: 3 Reps @ 85% of 1 Rep Max 

*No pauses at shoulder

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Workout: 5 Rounds 

• 5 Strict Handstand Push Ups 
• 10 Push Press (115/85) 
• 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike 

-Rest 1 Minute at the completion of each round 

HSPU Scaling Options: 

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

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Cardio Option: 5 Rounds 

• 5 Strict Handstand Push Ups 
• 15 American KB Swings (24K/16K) 
• 250 Meter Row/ 200 Meter Runner/ 600 Meter Bike 

-Rest 1 Minute at the completion of each round 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions