WOD: Monday, January 29th, 2024

Warm-up: Group Dynamic

• 2 Minutes of movement 
• :20s of high knees, lateral hops, up-downs 
• Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds 

• Run to the end of the driveway (150 M Air Runner)
• 3 Power Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

1 Round 

• 18 Box Jumps (30”/24”) 
• 12 Power Snatches (95/65) 
• 12 Handstand Push Ups 

-Into-

• 400 Meter Run 

-Then-

2 Rounds 

• 9 Box Jumps (30”/24”) 
• 6 Power Snatches (115/85) 
• 6 Handstand Push Ups 

-Into-

• 400 Meter Run 

-Then-

3 Rounds 

• 6 Box Jumps (30”/24”) 
• 4 Power Snatches (135/95) 
• 4 Handstand Push Ups 

*CRX Weights: (115/85) / (135/95) / (155/105) 

HSPU Scaling Options: 

• Scale Distance w/ ab-mats 
• Plyo Box HSPU (same reps) 
• Med-Ball Push Press (18, 9, 6) 

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Cardio Option: For Time 

1 Round 

• 18 Box Jumps (30”/24”) 
• 12 Alt DB Snatches (50/35)
• 12 Handstand Push Ups 

-Into-

• 400 Meter Run 

-Then-

2 Rounds 

• 9 Box Jumps (30”/24”) 
• 6 Alt DB Snatches (50/35)
• 6 Handstand Push Ups 

-Into-

• 400 Meter Run 

-Then-

3 Rounds 

• 6 Box Jumps (30”/24”) 
• 4 Alt DB Snatches (50/35)
• 4 Handstand Push Ups 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• 30 DB Side Bends (50/35)