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
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