WOD: Sunday, November 9th, 2025

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Group Dynamic Warmup:

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 250 Meter Row/Ski OR 600 meter Bike 
  • 3 Hang Power Cleans (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

2 Rounds 

  • 12 Hang Power Cleans (115/85) 
  • 6 Strict Handstand Push Ups 

-Then-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

  • 10 Hang Power Cleans (115/85) 
  • 5 Strict Handstand Push Ups 

-Then-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

  • 8 Hang Power Cleans (115/85)
  • 4 Strict handstand Push Ups 

*CRX Weights: (135/95) Same Reps 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR distance with ab-mats (NO KIPPING)
  • Hand Release Push Ups (12 – 10 – 8 Reps) 
  • Med-Ball Push Press (18 – 15 – 12 Reps)

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Cardio Option: For Time 

2 Rounds 

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

-Then-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

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

-Then-

  • 500 Meter Row/Ski OR 1200 Meter Bike 

-into-

2 Rounds 

  • 12 Russian KB Swings (24K/16K) 
  • 4 Strict handstand Push Ups 

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Core: 5 Rounds 

  • 20 Alternating V-Ups 
  • 20 Scissor Kicks