WOD: Monday, July 17th, 2023

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Warm-up: Group Dynamic 

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of SLOW Plate squats 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Retest Day (17 Minutes) 

  • Establish a 1 Rep Max 

*Pick one of the movements from last week

  • Back Squat 
  • Clean complex 
  • Split Jerk or Push Jerk

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Workout: AMRAP x 16 Minutes 

  • 4 Strict Handstand Push Ups 
  • 8 DB Hang Clean and Jerks (50/35) 
  • (16/12) Calorie Row/Ski OR (12/8) Calorie Bike 

*DB is 4 Reps per side – does not have to be alternating

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (4 Reps)
  • Hand Release Push Ups (8 Reps) 
  • Med-Ball Push Press (12 Reps) 

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Core: 5 Rounds 

  • 15 V-Ups 
  • :30s Hollow Hold