MONDAY | 12.17.2018

WARM-UP:

• BUY-IN: 800m bike

• 3 ROUNDS:

• 10 goblet squats

• 10 kettlebell sumo-deadlift high-pulls

• 10 kettlebell overhead lunges

• CASH-OUT: 800m bike

STRENGTH: ~20mins

• 40 back squats (1.0 x body weight)

• 40 bench press (0.75 x body weight)

• FOCUS on maintaining perfect form

FOR TIME: 10min TIME CAP

• 120 wallballs 20/14

• 20 double-unders EMOM

• DO NOT start with DU's

• aim for a BIG first set

• 2:1 singles

• spend NO MORE than 20sec on jump rope

- POST YOUR RESULTS TO COMMENTS.

#WOD