WOD: Tuesday, September 24th, 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 (12 Min Cap) 

• Run to the end of the driveway 
• 3 Hang Power Cleans (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 3 Hang Power Cleans (135/95) 
• 5 Handstand Push Ups 
• 30 Double Unders 

*CRX: 3 Hang Power Cleans (185/115) / 5 Strict HSPU

*Pick up where you leave off after rest period 

*Score is total # of Rounds + Reps completed across all 5 intervals

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Cardio Option: 5 Intervals (3 Minutes ON / 1 Minute OFF) 

• 10 Russian KB Swings (24K/16K) 
• 5 Handstand Push Ups 
• 30 Double Unders 

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Core: 4 Rounds 

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