KB Swings + Front Rack Carry Workout
Strength
Every 30 seconds for 10 minutes 1 Deadlift @ 80% of 5rm - 115lbs
(20 Rounds)
Wod
5 Rounds
3 Kettlebell Swings 55/35 - 35 lb
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
9:09 min
Rest EXACTLY 2 minutes after completing the wod
then perform max effort burpees in 2 minutes - 22 burpees
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