WOD - Dec 22, 2017

A. Back squat - 3.3.3.3.3 -rest 2 mins bwt sets-
B. Max effort weighted plank hold
+
21-15-9
Deadlift (RX - 225/155, MRX - 185,135, Teens - 125/105)
Handstand push-up

Sport -
Before WOD:
A. 3 min squat hold w/o shoes
B1. HS hold against wall - 20s x3
B2. Cat/camel - 10 breaths w/intent x3
After WOD:
30 min AB @ steady pace
*every 5 mins complete:
1 pegboard ascent + 15 sec. side plank/side
(if you cant pegboard then do solid attempts)