Pre WOD
Tabata KB Swing Russian 8x:20/:10
Score is lowest Round, complete 2 push up during your active rest.
Tabata KB Swing Russian 8x:20/:10
Score is lowest Round, complete 2 push up during your active rest.
WODEvery 3 Minutes for 15 min
5 Deadlift BW
5 Muscle Up (Scale with high kipping swings, hips to the bar)
10 Backward Stepping Lunge
10 Knees to Elbow
5 Deadlift BW
5 Muscle Up (Scale with high kipping swings, hips to the bar)
10 Backward Stepping Lunge
10 Knees to Elbow
Post WOD
20 Perfect Pulls on the Rower, going for power and low stroke rate.
3x:20 Prone Cobra
3×10 Alternating Superman
20 Perfect Pulls on the Rower, going for power and low stroke rate.
3x:20 Prone Cobra
3×10 Alternating Superman
Results: 23 MU's, 155# DL
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