WOD 09082025

A. (For warm up)

50’ high knees

50’ butt kicks

5 caterpillars

100’ Carioca

100’ walking lunge

10 pike push ups

B. (Every minute for 7:00)

3 negative handstand push-ups (3-4 negatives)

(Pick deficit or height for strength)

C. (15:00 clock)

0:00-3:00:

10 deficit handstand push ups 5.5/3.5”

30 cal bike

3:00-6:00:

10 deficit handstand push ups

300m run

6:00-9:00:

10 deficit handstand push ups

30 cal row

9:00-12:00:

10 deficit handstand push ups

300 double unders

12:00-15:00:

10 deficit handstand push ups

30 dbell step up overs 70/50lb

D. (For hypertrophy/ strength)

Dbell alternating bicep curl

16-14-12-10-8 each side

E. Static stretches