WOD: Saturday, July 12th, 2025

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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: 4 Rounds (12 Min Cap) 

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

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Workout: For Time 

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Hang Power Cleans (105/75) 
  • 6 Strict Handstand Push Ups 

-Then-

  • 400 Meter Run 

-into-

2 Rounds 

  • 10 Hang Power Cleans (115/85) 
  • 5 Strict Handstand Push Ups 

-Then-

  • 400 Meter Run 

-into-

2 Rounds 

  • 8 Hang Power Cleans (135/95) 
  • 4 Strict Handstand Push Ups 

*CRX: (115/85) – (135/95) – (155/105) (same reps) 

*Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats (NO KIPPING) 
  • Plyo Box HSPU (8 – 6 – 4 Reps) 
  • Hand Release Push Ups (12 – 10 – 8 Reps) 
  • DB Strict Press (6-5-4 PER SIDE) 

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Cardio Option: For Time 

  • 400 Meter Run 

-into-

2 Rounds 

  • 18 Russian KB Swings (24K/16K) 
  • 6 Strict Handstand Push Ups 

-Then-

  • 400 Meter Run 

-into-

2 Rounds 

  • 15 Russian KB Swings (24K/16K) 
  • 5 Strict Handstand Push Ups 

-Then-

  • 400 Meter Run 

-into-

2 Rounds 

  • 12 Russian KB Swings (24K/16K) 
  • 4 Strict Handstand Push Ups 

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Accessory Work: Bench Press 

4 Sets x 5 Reps 

  • Building to a tough set of 5 by the 4th set 

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Core: 4 Rounds 

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