WOD: Saturday, July 29th, 2023

Warm-up: Group Dynamic 

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of SLOW Push Ups 
• Banded Hamstring Stretch – 1 minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• (9/7) Calorie Row/Bike/Runner/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/Runner/Ski 

-Rest :30s-

AMRAP x 2 Minutes 

• Max Handstand Push Ups (strict or kipping) 

-Rest :30s-

AMRAP x 4 Minutes 

• 5 Deadlifts (225/155) 
• 5 Bar Over Burpees 

-Rest 2 Minutes and repeat- 

*3 Scores:

• Both rounds of calories added together 
• Both rounds of HSPU added together 
• Total # of Rounds + Reps completed 

*Handstand Push Up Scaling Options:

• Max Plyo Box HSPU
• Max Hand Release Push Ups
  Max Med-Ball Push Press 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s-

AMRAP x 2 Minutes 

• Max Handstand Push Ups (strict or kipping) 

-Rest :30s-

AMRAP x 4 Minutes 

• 5 Russian KB Swings (24K/16K)
• 5 Burpees over KB 

-Rest 2 Minutes and repeat- 

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Accessory Work: Bench Press + Plank

5 Sets 

• 5 Bench Presses + Max Plank on hands 

*Rest as needed between sets 

*Increase bench weight per set 

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Core: 4 Rounds 

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