Wednesday, Dec. 23, 2015

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 Air Squats
  • 10 RDL to High Kick
  • 10 Pass Throughs

Strength/Skill:

EMOM for 5 min – 3 Neg Ring Dip

* 3 sec negative coming down

* maintain a tight core with toes in front (hollowrock)

then

Every 2 min for 14 min – Work up to a MAX Deadlift  -|||—–|||-

WOD: For time:

800 m Run

50 Wall Balls 20/14

800 m Run