WOD: Saturday, June 21st, 2025

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of High knees, lateral hops, up-downs
  • Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • Run to the end of the driveway 
  • 5 Deadlifts (ascending weights) 
  • :15s Handstand Hold OR Plank on Hands 

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Workout: For Time 

2 Rounds 

  • 500 Meter Run 
  • 10 Handstand Push Ups 
  • 25 Deadlifts (185/115) 
  • 10 Handstand Push Ups 
  • 25 Med-Ball Box Step Overs (20/14) (24”/20”) 
  • 5 Handstand Push Ups 

*RX+: 25 Deadlifts (205/135) 

*CRX: 25 Deadlifts (225/155) AND Strict HSPU 

*Handstand Push Up Scaling Options:

  • Scale reps OR distance with Ab-Mats 
  • Plyo Box HSPU (same reps) 
  • DB Shoulder Press (10 – 10 – 5 PER SIDE) 
  • Hand Release Push Ups (15 – 15 – 10) 

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Cardio Option: For Time 

2 Rounds 

  • 500 Meter Run 
  • 10 Handstand Push Ups 
  • 50 Russian KB Swings (24K/16K) 
  • 10 Handstand Push Ups 
  • 25 Med-Ball Box Step Overs (20/14) 
  • 5 Handstand Push Ups 

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Accessory Work: Bench Press 

  • Establish a new 3 Rep Max 

*Make sure you have a spotter with you

*Rest between heavy attempts 

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Core: 4 Rounds 

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