WOD: Sunday, September 8th, 2019

Posted by & filed under .

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s per side x3 sides

——————————————————————————————————–

Pre Game: 9 Minute EMOM

  • Min 1: 150 Meter Row OR 100 Meter Runner
  • Min 2: 5 Sumo Deadlift High Pulls (ascending weights)
  • Min 3: :20s HS Hold OR Plank + :03s negative

——————————————————————————————————–

Workout: AMRAP x 21 Minutes

  • 21 Double Unders
  • 14 Sumo Deadlift High Pulls (75/55)
  • 7 Strict Handstand Push Ups
  • 400 Meter Run

*SHSPU Modification: 2:1 Hand Release Push Ups (14 Reps)

——————————————————————————————————–

Cardio Option: AMRAP x 21 Minutes

  • 21 Double Unders
  • 14 American KB Swings (24k/16k)
  • 7 Strict Handstand Push Ups
  • 400 Meter Run

——————————————————————————————————–

Core: 5 Rounds

  • 30 Flutter Kicks
  • :30s 6-Inch Hold