WOD: Tuesday, November 14th, 2023

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

  • 1 Minute Row OR Bike 
  • 5 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

4 Rounds 

  • 8 Handstand Push Ups 
  • 32 Double Unders
  • 8 Hang Power Cleans (135/95) 

-Then-

  • Buy Out: 1000 Meter Row or 2400 Meter Bike 

*CRX: 4 Strict Wall Facing HSPU 

Handstand Push Up Scaling Options: 

  • Scale Reps or Distance
  • Plyo Box HSPU (8 Reps) 
  • DB Push Press (8 Reps per side) 
  • Med-Ball Push Press (12 Reps) 

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Cardio Option: For Time 

  • Buy In: 1000 Meter Row OR 2400 Meter Bike 

-Then-

4 Rounds 

  • 8 Handstand Push Ups 
  • 32 Double Unders
  • 16 Russian KB Swings (24K/16K) 

-Then-

  • Buy Out: 1000 Meter Row or 2400 Meter Bike 

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Core: 4 Rounds 

  • 15 V-Ups 
  • 15 Ab-Wheels