WOD: Saturday, September 24th, 2022

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap)

• Run to the end of the driveway 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

• 24 Double Unders 
• 8 Deadlifts (155/105) 
• 4 Handstand Push Ups 

*CRX: 8 DL’s (205/135) / 4 Strict HSPU 

*3 Total Scores – Rounds + Reps for each interval 

Handstand Push Up Modification: 

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

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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF) 

• Buy In: 300 Meter Run 

-Then in remaining time AMRAP of: 

• 24 Double Unders 
• 8 Russian KB Swings (24K/16K) 
• 4 Handstand Push Ups 

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Strength: Bench Press 

• Establish a 1 Rep Max 

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Core: 4 Rounds 

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