WOD: Wednesday, December 18th, 2019

Warm-up: Group Dynamic

• Group Jog – 3 Laps
• PVC Pass Throughs – 15 Reps
• Kneeling Hamstring Stretch – 1 Minute Per side

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Strength: Deadlift (12 – 15 Minutes)

• 5 Sets x 3 Reps @85% of 1-Rep Max

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Workout: AMRAP + For Time

AMRAP x 15 Minutes

• (12/9) Calorie Row/Bike/Runner
• 9 Sumo Deadlift High Pulls (75/55)
• 1 Rope Climb

-Rest 2 Minutes-

For Time

• 400 Meter Run OR 500 Meter Row
• 20 Sumo Deadlift High Pulls (75/55)
• 4 Rope Climbs

*Rope Climb Scale= 2:1 Rope Ascents (2/8) / 3:1 Strict Pull Ups (3/12)

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Cardio Option: AMRAP + For Time

AMRAP x 15 Minutes

• (12/9) Calorie Row/Bike/Runner
• 9 American KB Swings (24k/16k)
• 1 Rope Climb

-Rest 2 Minutes-

For Time

• 400 Meter Run OR 500 Meter Row
• 20 American KB Swings (24k/16k)
• 4 Rope Climbs

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Core: 5 Rounds

• 15 V-Ups
• 30 Side Crunches