WOD: Sunday, June 11th, 2023

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Warm-up: Group Dynamic 

  • Plank – Shoulder Tap Tabata – 2 Minutes
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

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

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 2 Strict Handstand Push Ups 
  • 6 Deadlifts (205/125) 
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*4 Scores:

  • One for each round of cals 
  • One for each AMRAP 

*Handstand Push Up Scaling Options: 

  • Plyo Box Handstand Push Ups (2 Reps) 
  • Hand Release Push Ups (6 Reps) 
  • DB Strict Press (2 Reps per side) 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s-

AMRAP x 6 Minutes 

  • 2 Strict Handstand Push Ups 
  • 6 American KB Swings (24K/16K)
  • 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold