WOD

METCON

STRENGTH
1-Leg Romanian Deadlift
3 x 8/8, across
FOR TIME
5 Rounds
250/200 Meter Row
20 KB Lunges
Weight: 53/35

MASTERS

STRENGTH
1-Leg Romanian Deadlift
3 x 8/8, across
FOR TIME
5 Rounds
250/200 Meter Row
20 KB Lunges
Weight: 35/26

MOVE

STRENGTH
1-Leg Romanian Deadlift
3 x 8/8, across
FOR TIME
5 Rounds
200/150 Meter Row
10 KB Lunges
Weight: 26/18

WOD GUIDANCE & GOALS
Single-leg Romanian deadlifts! With TWO dumbbells (6/10 effort) complete eight reps on one leg, then eight reps on the other. Use the same weight dumbbells for all three sets. Focus on keeping your hips square to the floor, and your back in a neutral position.

Then for the metcon, row the 250/200 meters in less than one minute. Pick up a moderately heavy kettlebell and hold it in the goblet position for the kb lunges. Alternate legs for a total of 20 lunges (10 per side), which will take about one minute as well. Target sub 10 minutes.

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