WUWOD
With a light KB:
10 Deadlifts
10 Halos
10 Windmills
10 Bridges
10 Russian swings
10 SDHPs
10 Sit ups
200m KB Run
WOD 1
6 Mins to build to Deadlift weight then:
Tabata Deadlift
*4 mins @ 140/100
*Scale to a weight that allows you to hit 7 reps every 20 seconds
WOD 2
20 Min Incremental Ladder of:
4 Russian KB Swings @ 24/16 C=32/24 +4
4 KB OH Sit ups +4
4 KB SDHPs +4
200m KB carry between rounds
*Single KB switch arms as needed as long as its equal
*Carry KB in front rack position on the 200m
ADDITIONAL WORK
20 Mins after class
3 Rounds for Quality:
20 Stiff-leg Deadlifts
20 Ring Rows