WOD: Saturday, December 23rd, 2017

Warm-up: Group Dynamic

• Bear Crawls (down and back)
• Inchworm walks (down and back)
• Knee up – Lunge – Squat Complex

Strength: Deadlifts (10-12 min Cap)

• Work up to a heavy single

Workout: AMRAP 20 minutes

• 5 Deadlifts (80% of what you hit during strength)
• 10 Burpee Box Jumps (24/20)
• 15 Ab Mat sit ups 

Skill: Handstand Push ups

• Work on Kipping, strict, negatives, etc.

Core: 4 Rounds

• 15 V-ups
• 1 Minute plank