SWOD
Every 6 minutes for 3 sets, complete:
a. Deadlift
– 5 reps @ 72.5%
– 3 reps @ 81.5%
– 1+ reps @ 90.5%
b. Alternating DB Curls x 5 reps/arm
c. Close-grip Push Ups x 10 reps
WOD
For reps:
Max unbroken KB Swings (55/35)
– rest 3 minutes, repeat for a total of 3 sets –
……….
BURN
For time (35 min cap):
21-15-9 of…
Burpees
Air Squats
Abmat Sit Ups
– rest 2 min –
30-15 of…
Burpees
Air Squats
Abmat Sit Ups
– rest 2 min –
45…
Burpees
Air Squats
Abmat Sit Ups