WOD: Sunday, November 26th, 2023

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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 

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Pre-Game: EMOM x 9 Minutes 

  • Min1: :45s Row/Bike/Runner/Ski 
  • Min2: 5 Hang Power Snatches (ascending weights) 
  • Min3: :20s Handstand Hold OR :20s Plank on hands 

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Workout: AMRAP x 18 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Calorie Bike/Runner 
  • 8 Hang Power Snatches (105/75) / 8 DB Hang Snatches (50/35)
  • 4 Strict Handstand Push Ups 

*You will alternate b/w the barbell and the DB every round 

*DB Hang Snatches are 4 reps per side 

*Round 1 starts with 8 Barbell Snatches 

*Handstand Push Up Scaling Options: 

  • Scale the reps or the distance with ab-mats 
  • Plyo Box HSPU (4 Reps) 
  • Hand Release Push Ups (8 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

  • (16/12) Calorie Row/Ski OR (12/8) Calorie Bike/Runner 
  • 16 Rage Balls (20/15) / 8 DB Hang Snatches (50/35)
  • 4 Strict Handstand Push Ups 

*Round 1 starts with 16 Rage Balls 

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Core: 5 Rounds 

  • 30 Flutter Kicks
  • :30s Hollow Hold