Tuesday, 29 September WOD

Warm-up: 10 minutes

Strength/Skill:             4 Rounds – 20 Minute Cap

400 M x Run   (or 500 M x Row)

12 x Sumo Deadlift High Pulls            (53# / 35#)

Metcon:           5 Rounds for time:      (time cap at 20 Minutes)         

            20 alternating Dumbbell Overhead Lunge (50# / 35#)

            20 alternating Dumbbell Clean and Jerk   (50# / 35#)