WOD: Sunday, August 2nd, 2026

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Group Dynamic Warmup:

  • 2 Minutes of movement 
  • :20s of lateral hops, up-downs, plank on hands 
  • Banded Shoulder Stretch – 1 Min preside 

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Pre-Game: 3 Rounds 

  • 200 Meter Run 
  • 3 Hang Power Snatches (ascending weights) 
  • :15s Handstand Hold OR Plank on hands 

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Workout: For Time 

  • 400 Meter Med-Ball Run (20/14) 

-THEN-

4 Rounds 

  • 8 Handstand Push Ups 
  • 16 Alt Med-Ball Box Step Ups (24”/20”)(20/14) 
  • 8 Hang Power Snatches (95/65) 

-THEN-

  • 400 Meter Med-Ball Run (20/14) 

*Handstand Push Up Scaling Options: 

  • Scale Reps or Distance with ab-mats 
  • Plyo Box HSPU (8 Reps per round) 
  • Hand Release Push Ups (12 Reps per round) 

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Cardio Option: For Time 

  • 400 Meter Med-Ball Run (20/14) 

-THEN-

4 Rounds 

  • 8 Handstand Push Ups 
  • 16 Alt Med-Ball Box Step Ups (24”/20”)(20/14) 
  • 8 DB Hang Power Snatches (50/35) *4 per side

-THEN-

  • 400 Meter Med-Ball Run (20/14) 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold