WOD: Saturday, December 21, 2013

(A) FLOOR WORK: Hand Stand Push-Ups (6 Minutes)

(B) BAR WORK: Kipping and Butterfly Pull-Ups (6 Minutes)

(C) Find a 5 Rep Max Sumo Deadlift (14 Minutes)

(D) Weighted Reverse Lunges 3x16 (10 minutes)

  • Heavy
  • Competition Athletes: If you have the Range-of-Motion for it, step off a 35 lbs. plate

(E) 3x Tabata (each set is 4 minutes: 20 seconds of work, 10 seconds of rest)

  • 1st 4 Minutes: Alternating Jumping Lunges and V-Ups
  • 2nd 4 Minutes: Alternating Superman Hold and Hollow Body Hold
  • 3rd 4 Minutes: Alternating Side Planks (Left, then Right)
  • This will be 12 minutes continuous. Skip intervals of work when extra rest is needed

Jon. Jerk. Photo by Rafael Vega