WOD: Friday, November 10th, 2023

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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