WOD: Saturday, December 6th, 2024

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Row / 100 M Run / 300 M Bike
• 3 Power Cleans (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

• 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

10 – 8 – 6 – 4 – 2 

• Handstand Push Ups 

5 – 4 – 3 – 2 – 1 

• Power Cleans (155/105) 

-Then-

• 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

2 – 4 – 6 – 8 – 10 

• Handstand Push Ups 

1 – 2 – 3 – 4 – 5 

• Power Cleans (155/105) 

*RX+ Weight: (185/115) Same Reps

*CRX Weight: (205/125) Same Reps 

*Handstand Push Up Scaling Options:

• Scale Distance with ab-mats 
• Hand Release Push Ups (15-12-9-6-3) 
• Med-ball Push Press (20-16-12-8-4) 

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Cardio Option: For Time 

• 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

10 – 8 – 6 – 4 – 2 

• Handstand Push Ups 
• Russian KB Swings (24K/16K)

-Then-

• 500 Meter Row / 400 M Run / 1200 M Bike 

-into-

2 – 4 – 6 – 8 – 10 

• Handstand Push Ups 
• Russian KB Swings (24K/16K)

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Accessory Work: Bench Press 

• Establish a 2 Rep Max 

*Make sure you have a spotter for your heavy attempts

*Aim for 90-95% of 1RM 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings