WOD - Dec 13, 2017

A. Deadlift - 10 mins to build to moderate double
B. 3 sets -
30 Hollow holds
30 sec. hold rocks
+
10 Rounds
1 Deadlift
3 Bar muscle ups (or jumping BMU)
5 Wallballs @ 20/14#

Sport - 315/205#
RX - 275/185#
MRX - 195/135#
Teens - 125/105#

Sport - 
Before:
A1. Banded lateral walks - 15/side x3
A2. Cat/Camel - 10 breaths x3 *FOCUS ON BREATHING + core stability
A3. Banded dead bugs - 10 breaths x3
After:
A. Snatch pull + power snatch off blocks - 2x3 @ 50%, 2x3 @ 60%, 1x3 @ 70%
B. Push press + PJ (3+1) - build to heavy in 5 sets