WOD 12.20.21 Monday

WARM-UP
200m Run

Into…

3 ROUNDS
10 Heavy KB Sumo Deadlift
8 Cat/ Cows
8 Scap Pull-Ups
:30 hanging Tuck Hold

Into…

400m Run

STRENGTH

7-5-5-3
Sumo Deadlifts
+ 10-12 Deadbugs
+ :20 Kip Swings.

WOD

4 ROUNDS FOR TIME
400m Run
20 Toes to Bar
15 Sumo Deadlifts (185/135)|(135/95)

-Hard Cap 18:00-