WARM UP: Push Ups and Lunges 

BUY IN:    KB Deadlift and Swing Gauntlet

STRENGTH:   Clean 10 min 1RM then 3 reps every minute on the minute  x 8 @ 50%


12 min AMRAP
10x Deadlift (225#,165#)
10x Burpees
10x KB swing (72#,#53)

Cash Out: 

Med-ball Sit Ups x 2 min 

  1. aggie93 says:

    Can’t believe the a.m. crews haven’t opined about this WOD yet. Great one in my opinion. Stay steady on the Deadlifts and focus on each one being done with perfect form. It slows you down just a tiny bit but your overall experience is exponentially better (not to mention what your back will feel like). Enjoy!

  2. Cass says:

    I’m about 96% healthy again but this work out does not seem to be “gentle” one more rest day and ill be back!

  3. john o. says:

    I myself slowed way down and concentrated on my burpee form. It took much longer but I wasn’t as tired. Sweet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s