Go Cera! (Nice shirt!)

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WoD - "Forearmpalooza"

Complete As Many Rounds As Possible in 12 Mins of:

3 Bar Muscle Ups

6 Toes To Bar

9 Sumo Deadlift High Pulls (50 / 35 kg)

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• Scale on the SDHP is Chest To Bar Pull Ups or Pull Ups. Go 6 reps per round.
• Scale as needed.

After Bash: Midline

3 Rounds for QUALITY reps. 40 Secs Work / 20 Secs Rest Rotate through:

Barbell Rollouts

Floor Wipers

Banded Good Mornings

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Post number of rounds  to Beyond The Whiteboard.

Its all in the hips!!

Pic to come...