Tuesday 07/14/2026

WOD
"Hi, My Name is Steve"
AMRAP 20:00
21 Box Jump Over 24"/20"
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)

Thursday 04/02/2026

WOD
"Clean House"
8 sets:
300m Run
10 Strict Handstand Push Ups
-rest 1:00 between sets-
(2:00 Time Cap)
*Score is slowest set

Saturday 10/04/2025

WOD
"Spruce Knob"
Teams of 2
5 Rounds For Time:
Partner 1:
10 Strict Handstand Push Ups
20 Single Dumbbell Box Step Ups (50/35)(20in)
Partner 2:
30/24 Calorie Row

-switch when both are completed-

Monday 6/23/2025

Strength 
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)

Accessory 
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps

WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-