Strength

Every 30 seconds for 10 minutes 1 Deadlift @ 80% of 5rm

(20 Rounds)

Wod

5 Rounds

3 Kettlebell Swings 55/35

L arm Front Rack Carry 5 yards

R arm Front Rack Carry 5 yards

6 Kettlebell Swings 55/35

L arm Front Rack Carry 10 yards

R arm Front Rack Carry 10 yards

9 Kettlebell Swings 55/35

L arm Front Rack Carry 15 yards

R arm Front Rack Carry 15 yards

Rest EXACTLY 2 minutes after completing the wod

then perform max effort burpees in 2 minutes

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I’ll add a little more description to this wod

below, you will see the rep scheme and diagram of where you’ll be traveling with the kettle bell

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And below you’ll see how we want you to carry the kettlebell

photo 1 copy 2 photo 2 copy 2

and here are two ways we DON’T want you to carry the kettlebell

photo 3 copy 2 photo 4 copy

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