WOD for Monday, Nov 06, 2017

Clean grip deadlift

Work up to a challenging set of 3 Touch & go reps

Rest 2min between sets.

1-Arm KB Row

3 x 8/each arm

Rest 60s

"Short + Sweet"

3 rounds for time

  • 10 Power clean 60kg/40kg
  • 20 Double KB overhead walking lunges 2x24kg/2x16kg

Timecap: 11min

Extra credit

3 rounds of

  • 10 Rear Foot Elevated KB Split Squats (5 each)
  • 15 Banded Resisted Russian Swings
  • 20 Hollow Rocks

Rest as needed between sets

Open Gym

Make a note of your achievements in 'Open Gym'