WOD: Wednesday, January 10th, 2018

Warm-up: Group Dynamic

• High Knees (down and back)
• Butt Kicks (down and back)
• Very Slow Toe Touches – 10 Reps
• Pigeon Stretch – 1 minute each side

Pre-Game: 4 Rounds

• 5 Deadlifts (ascending weights)
• 10 American KB Swings (16k/12k)
• 15 Ab Mat sit ups

Workout: 3 Cycles (2 Rounds each Cycle/ :60s Rest b/w Cycles)

• 40 Double Unders
• 20 Bar Over Burpees
• *10 Deadlifts

*1^st Cycle = 10 Deadlifts @ 225/135

2^nd Cycle = 8 Deadlifts @275/165

3^rd Cycle = 6 Deadlifts at 315/195

Skill: Rope Climbs

• Work on wrapping your feet or legless

Core: 5 Rounds

• 30 Flutter Kicks
• :60 Hollow Hold