WOD: Tuesday, September 12th, 2023

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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: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Then-

4 – 8 – 12

  • Sumo Deadlift High Pulls (105/75) 
  • Handstand Push Ups

-Into-

  • 400 Meter Med-Ball Run (20/14)

-Then-

12 – 8 – 4 

  • Sumo Deadlift High Pulls (105/75) 
  • Handstand Push Ups

-Then-

  • 400 Meter Med-Ball Run (20/14)

*Handstand Push Up Scaling Options: 

  • Plyo Box HSPU (4-8-12 / 12-8-4)
  • Hand Release Push Ups (8-12-16 / 16-12-8)

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14)

-Then-

4 – 8 – 12

  • Russian KB Swings (24K/16K)
  • Handstand Push Ups

-Into-

  • 400 Meter Med-Ball Run (20/14)

-Then-

12 – 8 – 4 

  • Russian KB Swings (24K/16K)
  • Handstand Push Ups

-Then-

  • 400 Meter Med-Ball Run (20/14)

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations