WOD: Saturday, January 11th, 2020

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • Samson Stretch – 1 Min Per side

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Pre-Game: 4 Rounds (12 Min Cap)

  • Run the stairs
  • 3 Power Cleans (ascending weights)
  • :15s Handstand Hold OR Plank on Hands

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Workout: 4 Rounds

  • 400 Meter Run
  • 24 Double Unders
  • (6/4) Strict Handstand Push Ups
  • 4 Power Cleans (185/115)

*Strict HSPU Sub= 2:1 Hand Release Push Ups

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Cardio Option: 4 Rounds

  • 400 Meter Run
  • 24 Double Unders
  • (6/4) Strict Handstand Push Ups
  • 12 Atomic Sit Ups (25/15)

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Strength: Bench Press

  • Build to a one rep max

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Core: 4 Rounds

  • 10 Hanging Knee Raises
  • 30 Russian Twists (25/15)