WOD: Tuesday, July 2nd, 2024

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: 4 Rounds (12 Min Cap) 

• End of the driveway (150 Air Runner) 
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Handstand Hold or Plank on hands 

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Workout: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Handstand Push Ups 
• 8 Sumo Deadlift High Pulls (95/65) 

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway (150 Air Runner) 
• 6 Handstand Push Ups 
• 6 Sumo Deadlift High Pulls (105/75)

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (back stairs)
• 4 Handstand Push Ups 
• 4 Sumo Deadlift High Pulls (115/85) 

*3 Total Scores:

• Rounds + Reps for each AMRAP 

*Handstand Push Up Scaling Options:

• Scale Reps or distance with ab-mats 
• Plyo Box HSPU (same reps) 
• Med-Ball Push Press (16 – 12 – 8) 
• Hand Release Push Ups (16 – 12 – 8) 

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Cardio Option: AMRAP Repeats 

AMRAP x 9 Minutes 

• 200 Meter Run 
• 8 Handstand Push Ups 
• 16 KB High Pulls (24K/16K)

-Rest :90s- 

AMRAP x 7 Minutes 

• End of the driveway (150 Air Runner) 
• 6 Handstand Push Ups 
• 12 KB High Pulls (24K/16K)

-Rest :90s- 

AMRAP x 5 Minutes 

• 100 Meter Run (back stairs)
• 4 Handstand Push Ups 
• 8 KB High Pulls (24K/16K)

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Core: 4 Rounds 

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