WOD: Sunday, August 27th, 2023

Warm-up: Group Dynamic 

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Shoulder Stretch – 1 Minute per side 

——————————————————————————————————–

Pre-Game: 3 Rounds 

• 200 Meter Run 
• 5 Hang Power Snatches (ascending weights) 
• :15s Handstand Hold or Plank on hands 

——————————————————————————————————–

Workout: Chipper For Time 

• 800 Meter Run 
• 50 Ab-Mat Sit Ups 
• 25 Hang Power Snatches (105/75) 
• 15 Strict Handstand Push Ups 
• 25 Hang Power Snatches (105/75) 
• 50 Ab-Mat Sit Ups 
• 800 Meter Run 

*Should be able to cycle at least 5 reps of hang snatches at a time

*Handstand Push Up Scaling Options: 

• Plyo Box HSPU (15 Reps) 
• Hand Release Push Ups (25 Reps) 
• Med-Ball Push Press (30 Reps) 

——————————————————————————————————–

Cardio Option: Chipper For Time 

• 800 Meter Run 
• 50 Ab-Mat Sit Ups 
• 40 DB Hang Snatches (50/35)
• 15 Strict Handstand Push Ups 
• 40 DB Hang Snatches (50/35)
• 50 Ab-Mat Sit Ups 
• 800 Meter Run 

*DB hang snatches are 20 reps per side 

——————————————————————————————————–

Core: 5 Rounds 

• 10 Turkish Sit Ups (25/15) 
• 30 Flutter Kicks