WOD: Tuesday, December 23rd, 2025

Group Dynamic Warmup:

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

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Strength: Snatch (17 Minutes) 

4 Sets x 2 Reps 

• Sets 1 and 2: 2 Reps each at 80% of 1RM 
• Sets 3 and 4: 2 Reps each at 85% of 1RM 

*Continue to do these as drop singles – NO TNG 

*Focus on your technique right from your first warm up set

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Workout: For Time 

• Buy in: 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

• 7 Power Snatches (115/75) 
• 7 Handstand Push Ups 

-Then-

3 Rounds 

• 14 Alt DB Snatches (50/35) 
• 7 Handstand Push Ups 

-into-

• Buy out: 500 M Row/Ski OR 1200 M Bike 

*RX+: PS (135/95) OR Strict HSPU 

*CRX: PS (135/95) AND Strict HSPU

*HSPU can be strict or kipping 

*HSPU Scaling Options: 

• Scale reps or distance with ab-mats 
• Plyo box HSPU (7 Reps per round) 
• Hand Release Push Ups (12 Reps per round) 
• Med-Ball Push Press (14 Reps per round) 

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Cardio Option: For Time 

• Buy in: 500 M Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

• 14 Rage Balls (20/15) 
• 7 Handstand Push Ups 

-Then-

3 Rounds 

• 14 Alt DB Snatches (50/35) 
• 7 Handstand Push Ups 

-into-

• Buy out: 500 M Row/Ski OR 1200 M Bike 

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Core: 4 Rounds 

• 30 Bicycle Crunches 
• :30s Side Plank (per side)