The KBellers never wanted a 1 minute rest more than this WOD. And the CFitters never new how much deadlifting and running had to do with the same muscle groups until their WOD. It’s always fun stuff!!!
KB Class WOD:
5 rounds
25 1-Arm KB Swings (alternating hands each rep) – 35/25
10 Burpees
1 minute rest in between rounds
CF Class WOD:
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups
