WOD: Sunday, August 3rd, 2025

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Group Dynamic Warmup:

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

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Pre-Game: 3 Rounds 

  • 200 Meter Run
  • 5 Sumo Deadlift High Pulls (ascending weights) 
  • :15s Handstand Hold 

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Workout: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 8 Sumo Deadlift High Pulls (95/65) 
  • 4 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 6 Sumo Deadlift High Pulls (105/75)
  • 3 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 4 Sumo Deadlift High Pulls (115/85) 
  • 2 Strict Handstand Push Ups 

*3 Seperate scores:

Total rounds completed + partial reps for each AMRAP 

*Strict HSPU Scaling Options: 

  • Scale Reps OR Distance with ab-mats 
  • Plyo Box HSPU (8 – 6 – 4 Reps) 
  • DB Strict Press (4-3-2 Reps PER SIDE) 
  • Hand Release Push Ups (8-6-4 Reps) 

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Cardio Option: AMRAP Repeats 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 12 Rage Balls (20/15) 
  • 4 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 9 Rage Balls (20/15) 
  • 3 Strict Handstand Push Ups 

-Rest :90s- 

AMRAP x 7 Minutes 

  • Buy in: 300 Meter Run

-in remaining time, AMRAP of: 

  • 6 Rage Balls (20/15) 
  • 2 Strict Handstand Push Ups 

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Core: 4 Rounds 

  • 30 Flutter Kicks 
  • :30s Hollow Hold