Warm up:
Warmy
3 rds of;
10 DU’s
5 squats
5 KB swings
5 toes to ceiling
Xfit WOD:
As Many Rounds As Possible (AMRAP) in 12:00 of,
10 Kettlebell Sumo Deadlift High Pulls
30 DU’s (3:1 singles)
30 Single Handed Kettlebell Thruster
40 Burpees
Note: Kettlebell weight is up to 35lb. for men and 25lb. for women. You must use the same weight Kettlebell on the Sumo Deadlift as the Thruster.
Pull up WOD:
20,13,11,11,11
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