WOD: Thursday, September 5th, 2024

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Warm-up: Group Dynamic 

  • Jumping Jacks – 30 Reps 
  • Sumo inchworm Push Ups -5-4-3-2-1 Reps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 36 Double Unders 
  • 12 Sumo Deadlift High Pulls (105/75) 
  • 8 Handstand Push Ups 

-Then-

  • Buy Out: 800 Meter Run 

*CRX: 6 Deficit Handstand Push Ups (3”/2”) 

*Handstand Push Up Scaling Options:

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (8 Reps) 
  • DB Strict Press (8 per side) *you choose weight

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Cardio Option: For Time 

  • Buy In: 800 Meter Run 

-Then-

4 Rounds 

  • 36 Double Unders 
  • 16 Russian KB Swings (24K/16K)
  • 8 Handstand Push Ups 

-Then-

  • Buy Out: 800 Meter Run 

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Core: 4 Rounds 

  • 10 Weighted Hanging Knee Raises (25/15) 
  • 30 DB Side Bends