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WOD - Saturday, 12/1/2018

Warm-up
2 RFQ:
36 Double Unders
12 KB Sumo Deadlift High Pulls (light)
8 Wallballs
25ft Handstand Walk (3 Wallwalks)

 

A. Strength
Deadlift (3 x 5)
Warm up to and get comfortable with your working weight in the MetCon.

 

B. Metcon
"Swift Justice" (Time)
2 Rounds:
50′ Handstand Walk (6 Wallwalks)
100 Double Unders
50′ Handstand Walk (6 Wallwalks)
50 Wallballs (20/14)
50′ Handstand Walk (6 Wallwalks)
25 Deadlifts (225/155) ← Should be light enough athletes can hit 20+ unbroken when fresh

 

Time Cap: 30:00
Workout courtesy of CompTrain.

 

Extra Credit
Weighted Planks (5 x 1:00 on / 1:00 off)
Add weight if possible
 

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