WOD: Wednesday, July 23rd, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

  • (9/7) Calorie Row/Ski/Bike 
  • 3 Shoulder to Overhead (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 
  • 15 Shoulder To Overhead (135/95) 
  • 45 Double Unders 
  • 9 Strict Handstand Push Ups 

-Then-

  • 300 Meter Run 

-Then-

  • 9 Strict Handstand Push Ups 
  • 45 Double Unders 
  • 15 Shoulder to Overhead (135/95) 
  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

*Strict Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats (NO KIPPING)
  • Plyo Box HSPU (12 Reps) 
  • Hand Release Push Ups (15 Reps) 

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Cardio Option: For Time 

  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 
  • 30 Med-Ball Push Press (20/14) 
  • 45 Double Unders 
  • 9 Strict Handstand Push Ups 

-Then-

  • 300 Meter Run 

-Then-

  • 9 Strict Handstand Push Ups 
  • 45 Double Unders 
  • 30 Med-Ball Push Press (20/14) 
  • (60/45) Cal Row/Ski OR (45/30) Cal Bike 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold