WARM UP 10 Minute set up / warm up with each of the movements   WOD Partner Wod For time 10-20-30-40-50 Synchro dead lifts RX-60/40kg   ADV-70/50kg 50-40-30-20-10 Synchro single arm KB lunges RX-20/12kg   ADV-24/16kg After every set of lunges complete 50/40/30 Cal row + 300m Banded run 38 Minute cap.   SKILLS CLASS … Continue reading Dead Lifts, Lunges, Rows And Runs