WOD: Sunday, August 21st, 2022

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of slow push ups 
• Pigeon Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Squat Cleans (ascending weights)
• :15s Handstand Hold OR Plank 

——————————————————————————————————–

Workout: For Time 

2 Rounds 

• 200 Meter Run 
• 12 Handstand Push Ups 
• 6 Squat Cleans (115/85) 

-Then-

2 Rounds 

• 200 Meter Run 
• 10 Handstand Push Ups 
• 5 Squat Cleans (135/95) 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Handstand Push Ups 
• 4 Squat Cleans (155/105) 

*CRX: Squat Clean weights (135/95)(155/105)(185/115)

*Squat Clean weights should be scaled to 70-75-80% of 1 Rep Max 

Handstand Push Up Scaling Options:

• Plyo Box HSPU (12-10-8) 
• Hand Release Push Ups (24-20-16) 
• Med-Ball Push Press (24-20-16) 

——————————————————————————————————–

Cardio Option: For Time 

2 Rounds 

• 200 Meter Run 
• 12 Handstand Push Ups 
• 12 Atomic Sit Ups (25/15) 

-Then-

2 Rounds 

• 200 Meter Run 
• 10 Handstand Push Ups 
• 10 Atomic Sit Ups (25/15) 

-Then-

2 Rounds 

• 200 Meter Run 
• 8 Handstand Push Ups 
• 8 Atomic Sit Ups (25/15) 

——————————————————————————————————–

Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)