12.22.2015 WOD

21
Dec

12.22.2015 WOD

A. Mobility

B. Warm-up

5 rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

C. Strength

Deadlift
5-3-3-1-1

D. Met-Con

Complete as many rounds and reps as possible in 4 minutes of:
12 Deadlifts (155/105) (Rx+185/125)
12 Burpees-over-bar

If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 144 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.