WOD: Friday, November 10th, 2023

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on Hands – :10s of Push Ups 
• PVC Lat/Shoulder Stretch – :30s per side x 3

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Strength: Strict Press (17 Minutes) 

• Establish a one rep max 

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Workout: 2 Intervals (7 Minutes ON / 2 Min OFF) 

• Buy in: 400 Meter Run 

-In remaining time, AMRAP of:

• 4 Strict Handstand Push Up 
• 6 Sumo Deadlift High Pulls (95/65) 
• 8 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

*Two Scores – Rounds + Reps for each interval 

*Handstand Push Up Scaling Options: 

• Scale Reps OR Range of Motion 
• Plyo Box HSPU (4 reps) 
• Hand Release Push Ups (8 Reps) 
• Med-Ball Push Press (8 Reps) 

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Cardio Option: 2 Intervals (7 Minutes ON / 2 Min OFF) 

• Buy in: 400 Meter Run 

-In remaining time, AMRAP of:

• 4 Strict Handstand Push Up 
• 8 KB High Pulls (24K/16K) 
• 8 Alt Med-Ball Box Step Ups (20/14)(24”/20”) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions