WOD: Friday, December 8th, 2023

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Shoulder Taps 
• Banded Shoulder Stretch – 1 Minute per side 

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Strength: Shoulder to Overhead (17 Minutes) 

• Establish a heavy single 

*Pick which style of s2oh that you want to work on for this cycle

*Strict Press, Push Press, Push Jerk, Split Jerk 

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Workout: AMRAP x 16 Minutes

• 4 Handstand Push Ups 
• 8 Power Cleans (115/85) 
• (16/12) Cal Row OR (12/8) Cal Bike

*Every 4 Minutes (NOT including 0:00) complete:

• Run to the end of the driveway (150 M Air Runner) 

*Score is total # of rounds + reps completed in 16 minutes 

Handstand Push Up Scaling Options:

• Scale distance or reps 
• Plyo Box HSPU (4 reps) 
• Med-Ball Push Press (8 Reps) 

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Cardio Option: AMRAP x 16 Minutes

• 4 Handstand Push Ups 
• 8 American KB Swings (24K/16K)
• (16/12) Cal Row OR (12/8) Cal Bike

*Every 4 Minutes (NOT including 0:00) complete:

• Run to the end of the driveway (150 M Air Runner) 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions