Wednesday, July 11, 2018


Find a Heavy Deadlift Single off 2" Blocks

5:00 EMOM
10 Alt Front Rack DB Reverse Lunges (50/35)
*Max Rep KB Swings in the Remainder of the Minute (50/35)

*Score is total number of KB swings for all 5 rounds

Post WOD
15:00 Recovery Bike
*Every 3:00 Complete 20 Banded Good Mornings (3,6,9,12, and 15)

A Tip For Today
Finding a way to get the DB's set for the lunges that allows you to maintain your balance will be key today.  However, you need to be able to get into that position quickly.  This will be good practice for the Open.  Since it is only 10 total lunges, maybe holding them in the front rack position is fastest and allows you to be most efficient.  Try different options each minute to see what works best for you.