WOD: Sunday, June 16th, 2024

Warm-up: Group Dynamic

  • Group Run – 200 Meters 
  • PVC Pass Through – 10 SLOW Reps 
  • Banded Shoulder Stretch – 1 Minute Per side 

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Pre-Game: 3 Rounds 

  • (10/8) Calorie Row/Bike/Ski 
  • 4 DB Devils Press (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

*DB Devils Press is 2 reps per side – alt not mandatory

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

  • 4 Handstand Push Ups 
  • 4 DB Devils Press (50/35) *2 per side
  • 24 Double Unders 

-Rest 2 Minutes and Repeat-

*4 Scores:

  • One for each round of max cals 
  • One for each AMRAP 

*Handstand Push Up Scaling Options:

  • Scale Distance OR Reps 
  • Plyo Box HSPU (4 Reps) 
  • Hand Release Push Ups (8 Reps) 

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Core: 4 Rounds 

  • 30 Mountain Climbers 
  • 10 KB Pull Throughs (16K/12K)