WOD: Friday, August 11th, 2023

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Warm-up: Group Dynamic 

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of SLOW Push Ups 
  • Banded Shoulder Stretch – 1 Minute per side 

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Strength: Bench Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each @ 60% of 1RM 
  • Sets 3 and 4: 5 Reps each @ 70% of 1RM 

*:01s pause at your chest on every single rep 

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Workout: For Time 

  • 800 Meter Run 

-then-

4 Rounds 

  • 8 Handstand Push Ups
  • 8 DB Hang Clean and Jerks (50/35) 
  • 16 Box Jump Overs (24”/20”) 

-then-

  • 800 Meter Run 

*DB Hang Clean and Jerks are 4 reps per side 

HSPU Scaling Options: 

  • Plyo Box HSPU (8 Reps)
  • Hand Release Push Ups (12 Reps)
  • Med-Ball Push Press (16 Reps)

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Core: 5 Rounds 

  • 15 GHD Sit ups 
  • 15 GHD Back Extensions