WOD: Saturday, December 6th, 2025

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Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Samson Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

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

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Workout: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

-Then-

  • 10 Strict Handstand Push Ups 
  • 15 Squat Cleans (115/85) 
  • 10 Strict Handstand Push ups 
  • 10 Squat Cleans (135/95) 
  • 10 Strict Handstand Push Ups 
  • 5 Squat Cleans (155/105) 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

*Rx+ Weights: (135/95)(155/105)(185/125) 

*CRX Weights: (155/105)(185/125)(205/135) 

*Strict Handstand Push Up Scaling Options: 

  • Scale Reps OR Distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (15 Reps each time) 
  • Hand Release Push Ups (20 Reps each time) 

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Cardio Option: For Time 

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

-Then-

  • 10 Strict Handstand Push Ups 
  • 20 Atomic Sit Ups (25/15) 
  • 10 Strict Handstand Push ups 
  • 15 Atomic Sit Ups (25/15) 
  • 10 Strict Handstand Push Ups 
  • 10 Atomic Sit Ups (25/15) 

-Then-

  • (30/21) Calorie Row/Ski OR (21/15) Cal Bike 

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Strength: Pause Bench Press 

  • Establish a heavy single 

*:03s Pause at the chest in order for the rep to count 

*Stay engaged even through the pause 

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Core: 4 Rounds 

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