WOD: Tuesday, November 12th, 2024

Warm-up: Group Dynamic

• Plank – Shoulder Tap Tabata – 2 Minutes
• :20s Plank on hands – :10s of Shoulder taps 
• Pigeon Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

• 250 Meter Row/Ski OR 600 Meter Bike 
• 6 Alt Front Rack Lunges (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Handstand Push Ups 
• 8 Alt Front Rack Lunges (115/85) 

-Rest 2 Minutes and Repeat- 

*CRX: 4 Wall Facing HSPU (must start with a WW) 

*HSPU Scaling Options: 

• Scale Reps OR Distance with ab-mats 
• Plyo Box HSPU (same reps) 
• Hand Release Push Ups (8 Reps)

*4 Total Scores:

• One for each set of max cals 
• Rounds + Reps for each AMRAP 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Ski OR Bike 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Handstand Push Ups 
• 12 Alt DB Lunges (50/35) 

-Rest 2 Minutes and Repeat- 

*CRX: 4 Wall Facing HSPU (must start with a WW) 

*4 Total Scores:

• One for each set of max cals 
• Rounds + Reps for each AMRAP 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 DB Side Bends (50/35)