Friday WOD 08/12/17

General Warm Up
20m Two foot hops
10m Single foot hops (left side)
10m Single foot hops (right side)
20m Single leg pulls (every 5m pull left side)
20m Single leg pulls (every 5m pull right side)

5 Downdog to seal holds
5 4-point hip circles
5 Rollover into straddle holds
10 Arch rocks

Specific Warm Up
5 Paused first pulls + 3 deadlifts + 5 Lockout to launches + 3 deadlifts (empty bar)
5 Deadlifts (empty bar)
5 Deadlifts (light load)
5 Deadlifts (heavier load)
5 Deadlifts (workout load)

5 Half GHDSU + 5 Full GHDSU (slow) + 5 Full speed GHDSU

Met Con
Complete as many rounds as possible in 20 minutes of:
400m run
10 Deadlifts 102.5/70kg
20 GHD sit-ups

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