WOD: Tuesday, November 15th, 2022

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 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Ski/Bike
• 5 Shoulder to Overhead (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

——————————————————————————————————–

Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Strict Handstand Push Ups 
• 4 Burpees 
• 6 Shoulder to Overhead (115/85) 

-Rest 2 Minutes and repeat- 

*4 Total Scores – One for each round of cals and one for each 6 min amrap

*Handstand Push Up Scaling Options: 

• Plyo Box Handstand Push Ups (2 Reps)
• DB Strict Press (3 Reps per side) 
• Med-Ball Push Press (6 Reps) 

——————————————————————————————————–

Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski/Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 2 Strict Handstand Push Ups 
• 4 Burpees 
• 12 Rage Balls (20/15) 

-Rest 2 Minutes and repeat- 

——————————————————————————————————–

Core: 5 Rounds 

• 15 Long Sit Ups 
• 30 Flutter Kicks