WOD: Saturday, July 1st, 2023

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s of High Knees, Jump Squats, Burpees 
  • Couch Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 200 Meter Run 
  • 5 Front Squats (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 500 Meter Run 

-Into-

10 – 8 – 6 – 4 – 2 

  • Handstand Push Ups 
  • Front Squats (135/95) 

-Then-

  • 300 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups 
  • Front Squats (135/95) 

-Into-

  • 500 Meter Run 

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (same rep scheme) 
  • Hand Release Push Ups (4-8-12-16-20)
  • Med-Ball Push Press (4-8-12-16-20)

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Cardio Option: For Time 

  • 500 Meter Run 

-Into-

10 – 8 – 6 – 4 – 2 

  • Handstand Push Ups 

20 – 16 – 12 – 8 – 4 

  • DB Goblet Squats (50/35)

-Then-

  • 300 Meter Run 

-Then-

2 – 4 – 6 – 8 – 10 

  • Handstand Push Ups

4 – 8 – 12 – 16 – 20  

  • Front Squats (135/95) 

-Into-

  • 500 Meter Run 

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Accessory Work: Bench Press 

4 Sets x 3 Reps 

  • 2 Sets x 3 Reps @ 80% of 1RM 
  • 2 Sets x 3 Reps @ 85% of 1RM 

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Core: 4 Rounds 

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