WOD: Sunday, November 5th, 2023

Warm-up: Group Dynamic

• Plate Squat Tabata – 2 Minutes 
• :20s Plate Squat Hold – :10s of Plate Squats 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds 

• 1 Minute Row OR Bike (increasing intensity) 
• 3 Squat Snatches (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP x 18 Minutes 

• 3 Squat Snatches (115/85) 
• 6 Handstand Push Ups 
• (12/9) Calorie Row OR (9/6) Calorie Bike 

*Every 3 Minutes (not including 0:00) complete:

• Run to the end of the driveway 

*Score is total # of Rounds + Reps completed in 18 Minutes 

*Handstand Push Up Scaling Option: 

• Scale the reps or Range of motion 
• Plyo Box HSPU (6 reps) 
• Med-Ball Push Press (12 Reps) 
• Hand Release Push Ups (9 Reps) 

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Cardio Option: AMRAP x 18 Minutes 

• 6 Rage Balls (20/15) 
• 6 Handstand Push Ups 
• (12/9) Calorie Row OR (9/6) Calorie Bike 

*Every 3 Minutes (not including 0:00) complete:

• Run to the end of the driveway 

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Core: 4 Rounds 

• 10 Banded Paloff Presses 
• 10 Banded Rotations