WOD: Wednesday, December 13th, 2017

Warm-up: Group Dynamic

KB Goblet Squat Tabata – 2 Minutes

PVC Pass Throughs – 12 Reps

Sumo Deadlift High Pull Progressions

Pre-Game: 8-Minute EMOM

ODD: 5 Sumo Deadlift High Pulls (ascending weights)

EVEN: 20 second Handstand Hold + 5 Air squats

Workout: 10-20-30-40-50

Sumo Deadlift High Pulls (75/55)

Wall Balls (20/14)

CRX: Wall Balls (30/20)

Strength: Front Squats 

5 sets – 2 Reps @80% of 1 Rep max

Core: 4 Rounds

20 Russian Twists

20 Evil Wheels