WOD: 12/12/19

Skill/Stability/Strength
Deadlift:  Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral

Conditioning
21 Front Squats (155, 105)
21 Calorie Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 125)
15 Calorie Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 155)
9 Calorie Bike
50 Double Unders

Alternate Options:
Assault Bike – 180′ Sledpush Sprint (medium weight) (60′ x 3 trips)
OR
30-20-10 Calories Rower
OR
300 Meter Sprint after each
*Each section is TIME CAPPED at 6:00

Extra Credit
1) Seated Dynamic Box Jumps – Accumulate 30 Jumps. Rest 30-45s.
2) 800 Meter light Sledpull Powerwalk