WOD 12/13/16

A: Warm Up – 2 Rounds of:

200M Run; 30 Seconds Rest
5 Burpee
15 USSR K.B. Swing (24/16Kg)

B: Front Squat – 5X5 @75-80%

@31X1;  % From 5 Rm on 09/22/16

C: Sumo Deadlift – 4X4 @80-85%

@31X2; % From Heavy Triple on 09/20/16.

D: Weighted Pistol  – 4X8 Each Leg

@20X1; HBD

E: Knees To Elbow – 3 Minutes Max Reps

@10X1; Rest as little as possible as often as necessary.