WOD: Saturday, December 27, 2014

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) Warm Up WOD

30s Air Squts
30s Squat Hold
30s Wall Balls
30s Med Ball Squat Hold
30s Burpees
30s (Hand) Plank Hold
30s Push Ups
30s Plank Hold

(D) Find a 1 RM Back Squat

(E) Find a 1 RM Bench Press

(F) Dynamic Effort Sumo Deadlifts

10-8-8-8-8-8-8 @ 50-60% of your 1RM Deadlift or SDL

(G) Repeat the Warm Up WOD

Josh. Beaten up the 7 a.m. dudes. Photo by Rafael Vega