WOD: Tuesday, July 9th, 2024

Warm-up: Group Dynamic

• Plank – Push Up Tabata – 2 Minutes 
• :20s Plank on hands – :10s of Push Ups 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 5 Shoulder to Overhead (ascending weights) 
• :15s Handstand hold OR Plank on hands 

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Workout: 2 Intervals (9 Minutes ON / 2 Minutes OFF) 

Intv1:

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 35 Double Unders 
• 7 Shoulder to Overhead (135/95) 

Intv2: 

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 35 Double Unders 
• 7 Handstand Push Ups 

*CRX: INTV2- 5 Wall Facing HSPU (Must start with Wall Walk)

*Two Scores:

• Rounds + Reps for each Interval 

*Handstand Push Up Scaling options: 

• Scale Reps or distance with ab-mats 
• Plyo Box HSPU (7 reps) 
• DB Press (7 per side) 
• Hand Release Push Ups (14 Reps)

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Cardio Option: 2 Intervals (9 Minutes ON / 2 Minutes OFF) 

Intv1:

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 35 Double Unders 
• 14 DB Push Press (50/35) *7 per side 

Intv2: 

• Buy In: 500 Meter Run 

-In remaining time, AMRAP of: 

• 35 Double Unders 
• 7 Handstand Push Ups 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Hollow Hold