201130- Russian Oliburpee

Warm up:

Cardio

Dynamic Posterior

Deadlift Breakdown


Skill/Strength:


5x5 Dead-stop Deadlift


WOD: 3 Rounds for time/7min Cut-off

Rx:

20 Russian KB Swings (70/53)

10 Burpees

Scaled:

20 Russian KB Swings (35/20)

10 Burpees

Sport:

20 Russian KB Swings (106/70)

10 Burpee Box Jump


Mobility:

Ham Pole

Wall Glute