Wednesday, Dec. 20th, 2017

 

A) Warm Up

:30 Stations

Active Spidermans
Med Ball Thrusters
Active Samson
Air Squats to Medicine Ball
Push-up to Down Dog

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) WOD

5 Min Amrap:

40 Wallballs Buy-In 20/14
12 Deadlifts 185/135
12 Bar over Burpees

5 Min Rest

5 Min Amrap:

30 Wallballs Buy-In 20/14
9 Deadlifts 225/155
9 Bar over Burpees

Rest 5 Min

5 Min Amrap:

20 Wallballs Buy-In 20/14
6 Deadlifts 275/185
6 Bar over Burpees

*Score is how many total rounds+reps you complete of the deadlifts and burpees