WOD 12/27/16

A1: Warm-up –

Boot Strap and Trunk Rotation

Prone Scorpion

Cat Cow

A2: 3 RFQ of:

3 Each Lateral Step Up
5 Each Alternating Jumping Lunges
15 Band Pull Through

A3: For Time:

200M Row (Damper 4/2)
30 USSR K.B. Swing (2/1.5 Pood)
20 Burps
50 Double Unders
-5 Minute Cap

B: Front Squat – 3/3/3 @100%

@21X1; % of 5RM

C: Deadlift – 3/3/3 @90%

21X1; % of 3RM

D1: Weighted Sit-ups – 6/6/6/6 Each

@20X1; Rest 30 Seconds Between Sides and 60 Seconds Before D2. Superset with D2 T2B.

D2: Toes-To-Bar  – 5 – 15 UB X 4 Sets

5-15 UB @10X1; 60 Seconds Before returning to D1. Superset with D1 Weighted Pistol.