WOD: Friday, August 29th, 2025

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Group Dynamic Warmup:

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

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Strength: Bench Press (17 Minutes) 

  • Establish a new 1 Rep Max 

*Pick a target goal and build to it 

*Partner up with someone and spot each other 

*Don’t be too aggressive on your jumps 

*Prioritize rest between sets – You have 17 Minutes!

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Workout: 3 intervals (5 Minutes On / :90s OFF) 

9 – 6 – 3 

  • Hang Power Snatches (95/65) 
  • Handstand Push Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

3 Scores:

  • Total # of calories completed for each interval 

*Handstand Push Up Scaling Options:

  • Scale Reps or distance with ab-mats 
  • Plyo Box HSPU (same reps) 
  • Med-Ball Push Press (12 – 9 – 6 Reps) 

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Cardio Option: 3 intervals (5 Minutes On / :90s OFF) 

12 – 9 – 6 

  • American KB Swings (24K/16K)

9 – 6 – 3 

  • Handstand Push Ups 

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions