WOD: Sunday, January 15th, 2023

Warm-up: Group Dynamic 

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 min cap)

• (9/7) Calorie Row/Bike/Ski
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Med-Ball Push Press (20/14) 
• Station2: Max Sumo Deadlift High Pulls (115/85) 
• Station3: Max Handstand Push Ups 
• Station4: Max Calorie Row/Bike/Ski 
• Station5: Rest 

*3 Total Scores – total reps accumulated through all 4 working stations 

Handstand Push Up Scaling Options: 

• Max Plyo Box Handstand push Ups 
• Max Hand Release Push Ups 
• Max DB Push Press (alternate every 5 reps) 

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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition) 

• Station1: Max Med-Ball Push Press (20/14) 
• Station2: Max Rage Balls (20/15) 
• Station3: Max Handstand Push Ups 
• Station4: Max Calorie Row/Bike/Ski 
• Station5: Rest 

*3 Total Scores – total reps accumulated through all 4 working stations 

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Core: 4 Rounds 

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