Warmup:

200M med ball jog

5 med ball deadlifts

5 med ball squats

5 med ball push press

5 wall ball shots

10 Bow to Bends

10 Thoracic High Fives

5 KB deadlifts

5 Russian Swings

Barbell Warmup – With an Empty Bar perform 5 reps of: Good mornings, RDL, Deadlifts. Then, build up to WOD Deadlift weight

WOD:

Partner WOD

Teams OF 2…

2 Rounds:

80 Russian Kettlebell Swing (55,35)

40 Deadlift (225/155)

80 Wall Balls (20/14)

400m Run with Med Ball*

One Partner works while the other rests.

*Both partners run the 400m at the same time, can switch off holding the Med Ball as needed.

Video courtesy of WODStar.

Have a good plan with your partner going into this one.  Find a rep range that is manageable and repeatable.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Bar weight -> 185/130 -> as needed (ELITE: 275/205)

MB weight -> 14/10 -> as needed

Cool Down:

Iron Cross Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side