WOD: Saturday, December 16th, 20171

Warm-up: Group Dynamic

• Banded Pull a-parts – 20 Reps
• Banded Front Rack stretch – 1 min each side
• Sumo Inchworm Push ups (5-4-3-2-1)

Pre-Game: 8 Min Emom

• Min A: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead (ascending weights)
• Min B: 8 Bar Over Burpees

Workout: Hero WOD “DT” 5 Rounds

• 12 Deadlifts (155/105)
• 9 Hang Cleans (155/105)
• 6 Shoulder To Overhead (155/105)

Skill: Ring Dips

• Work on learning how to Kip the ring dip or strict ring dips

Core: 4 Rounds

• 20 Kick the ceilings
• 20 Atomic Sit-ups