18
Oct
10192019
Warm-up
3 Steady Rounds
12 Lunges/KB Goblet Hold Lunges/Single KB Front Rack Lunges
12 Hollow Rocks
10 Kip Swings
Strength
Deadlift
5-5-5-5
Conditioning
20 Rounds*
*Partner WOD (Alternating full rounds, 10 each)
Fit:
100m Run
8 Power Cleans (85/55#)
Fit+:
200m Run
8 Power Cleans (115/75#)
Rx:
200m Run
8 Power Cleans (155/105#)
Extra Work
Ski for Time
30-20-10 Calories
1:0.5 Work:Rest ratio