Outdoor WOD

A) Every 3 minutes for 15 minutes complete
8-10/leg single leg kb/db RDL + 10 goblet kang squats
(50-70lb/35-50lb db or kb)
*On single leg RDLs, hold kb in opposite hand of leg that you are standing on.

B) 14 minute AMRAP:
Run 200m
14 kb sumo deadlift high pulls (53-70lb/35-53lb)
12 alt. goblet curtsy lunges

Home WOD

A) Every 3 minutes for 15 minutes complete:
8-10/leg single leg kb/db RDL + 10 goblet kang squats
*On single leg RDLs, hold kb in opposite hand of leg that you are standing on.

B) 14 minute AMRAP:
Run 200m-14 kb sumo deadlift high pulls-12 alt. goblet curtsy lunges
*If you don’t have a kb do 7/side db snatch high pulls