Monday | January 8th

 

Strength:
Deadlift
 3-3-3-3-3
Fitness WOD:
3 rounds for time of:
12 Chest-to-bar Pull-ups
Single Kettlebell Front Rack Lunge, 53/35 lbs, 50 ft
21 Kettlebell Swings, 53/35 lbs
 Competitors WOD:
3 rounds for time of:
8 Ring Muscle Ups
Double Kettlebell Overhead Lunge, 53/35 lbs, 50 ft
15 Double Kettlebell Cleans, 53/35 lbs