WOD: Sunday, July 23rd, 2023

Warm-up: Group Dynamic 

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

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Pre-Game: 4 Rounds

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

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Workout: AMRAP x 18 Minutes 

• (12/9) Calorie Row OR (9/6) Calorie Bike/Ski 
• 9 Sumo Deadlift High Pulls (95/65) 
• 6 Handstand Push Ups 

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

• Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 18 minutes 

Handstand Push Up Scaling Options:

• Plyo Box HSPU (6 Reps) 
• DB Push Press (6 Reps per side) 
• Hand Release Push Ups (9 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

• (12/9) Calorie Row OR (9/6) Calorie Bike/Ski 
• 9 American KB Swings (24K/16K)
• 6 Handstand Push Ups 

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

• Run to the end of the driveway (150 M Air Runner) 

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Core: 5 Rounds 

• 30 Plate Twists (25/15) 
• 30 Flutter Kicks