pic courtesy of CrossFit Team Offutt Tactical Fitness

Happy Friday the 13th!  Don’t drop any weights on your head…

WOD:

4 Rounds:

25 Russian KB Swings (70/53)

15 L-Arm KB OH Walking Lunges (53/35)*

10 Deadlifts (225/160)

15 R-Arm KB OH Walking Lunges (53/35)

Video courtesy of The Active Life.  Quick demo on the one-arm OH KB lunge

Scaling Options:

KBS weight -> as needed

OH KB walking lunge weight -> as needed

DL weight -> as needed (goal is at least 5 unbroken)

Cool Down:

Banded Bully Stretch – 2 min per side

Oly wall stretch – 3 min