Tuesday December 19, 2017

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 (Practice / Glycolytic (2-5 min bursts)
Group 5 min warm-up (all together): Grad a BB before starting: 90 sec on ERG, 30 sec wall squats, 20 sec HS hold, 30 sec BB straight legged deadlifts, 30 sec feet together air squats, 20 sec tubing back flies, 20 sec tubing swimmers

WOD  

4 sets of work for 5 min / Rest for 3
During the 5 min work period, complete as many rounds as possible of:
5 HSPU
4 Deadlifts (275/175)
3 Inchworm walkouts with a Push-up
2 Pistols (1/leg) (MOD candlestick pistol or candlestick)
1 Burpee Muscle-up (ring or bar) (Mod = Burpee pull-up strict or jumping)
*4 separate scores, 1 score for each 5 min round

Post WOD 

1-3x Time Permitting
5 Tire Flips (ideally with a partner)
10-15 GHD Sit-ups
12-15 Tubing Back Flies (medium tension)