WOD: Tuesday, January 6th, 2025

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

• 150 Meter Row/Ski OR 300 M Bike 
• 5 Deadlifts (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

1 Round 

• 12 Wall Facing Handstand Push Ups 
• 18 Deadlifts (155/105) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 6 Wall Facing Handstand Push Ups 
• 9 Deadlifts (185/125) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

• 4 Wall Facing Handstand Push Ups 
• 6 Deadlifts (205/135) 

*Each WFHSPU set must start from a wall walk

*CRX: (185/125) (205/135) (225/155) (same reps)

*WF HSPU Scaling Options: 

• Scale Reps or Distance with ab-mats 
• Strict Handstand Push Ups (regular reps) 
• Plyo Box HSPU (same reps as RX) 
• Hand Release Push Ups (18, 9×2, 6×3) 

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Cardio Option: For Time 

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

1 Round 

• 12 Wall Facing Handstand Push Ups 
• 24 Rage Balls (20/15) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

2 Rounds 

• 6 Wall Facing Handstand Push Ups 
• 12 Rage Balls (20/15) 

-Then-

• 500 Meter Row/Ski OR 1200 M Bike 

-into-

3 Rounds 

• 4 Wall Facing Handstand Push Ups 
• 8 Rage Balls (20/15) 

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Core: 4 Rounds 

• 30 Plate Twists (25/15) 
• 30 Flutter Kicks