WOD: Wednesday, November 26th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap) 

• 1 Minute Row/Ski/Bike
• 5 Sumo Deadlift High Pulls (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

• (14/10) Calorie Row/Ski OR (10/7) Cal Bike 
• 7 Sumo Deadlift High Pulls (115/85) 
• 7 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

*CRX: 15 ft Handstand Walk (5 ft unbroken sections) 

*Two Scores:

• Rounds + Reps completed for Part A 
• Time for Part B 

*Handstand Push Up Scaling Options: 

• Scale Reps OR Distance with ab-mats 
• Plyo Box HSPU (7 Reps) 
• Hand Release Push Ups (14 Reps) 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 14 Minutes 

• (14/10) Calorie Row/Ski OR (10/7) Cal Bike 
• 14 Rage Balls (20/15) 
• 7 Handstand Push Ups 

-Rest 2 Minutes- 

Part B – For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations