WOD: Sunday, June 18th, 2023

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • (9/7) Calorie Row/Bike/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 6 Handstand Push Ups 
  • 6 Hang Power Snatches (105/75) 

*Score is total # of calories completed in 18 minutes 

Handstand Scaling Options: 

  • Plyo Box HSPU (6 Reps) 
  • Hand Release Push Ups (12 Reps) 
  • DB Push Press (6 Per side) 

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Cardio Option: AMRAP x 18 Minutes 

  • Max Calorie Row/Bike/Ski 

*Every 3 Minutes (not including 0:00) complete:

  • 6 Handstand Push Ups 
  • 12 American KB Swings (24K/16K) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold