WOD 12/20/16

A1: Warm Up – 3 RFQ of:

10 Each Groaner
10 Each Alternating Prone Scorpion
10 Each Cat Cow

A2: For Time:

200M Run
30 Double K.B. Swing
30 K.B. Front Squat
250M Row (Damper 4/2)

B: Front Squat – Heavy Set of 5 Reps

T:20X1 + 5/5 @90%

C: Deadlift – Heavy Triple

T:21X1 + 3/3 @90%

D: 6 Minute AMRAP of:

6 Box Jump (30/24″)
6 Each Alternating Pistol
6 K2E