WOD: Tuesday, January 16th, 2024

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (12 Min Cap) 

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

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Workout: For Time 

4 Rounds 

  • 24 Double Unders 
  • 8 Hang Power Snatches (115/85) 
  • 8 Handstand Push Ups 

-Into-

2 Rounds 

  • 24 Box Jumps (24”/20”) 
  • 16 DB Hang Snatches (50/35) *8 per side 
  • 16 Hand Release Push Ups 

*Handstand Push Up Scaling Options: 

  • Scale Distance OR Reps 
  • Plyo Box HSPU (8 Reps) 
  • Hand Release Push Ups (16 Reps) 

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Cardio Option: For Time 

4 Rounds 

  • 24 Double Unders 
  • 16 Rage Balls (20/15) 
  • 8 Handstand Push Ups 

-Into-

2 Rounds 

  • 24 Box Jumps (24”/20”) 
  • 16 DB Hang Snatches (50/35) *8 per side 
  • 16 Hand Release Push Ups 

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Core: 5 Rounds 

  • 30 Bicycle Crunches 
  • :30s Hollow Hold