Warm up
3 rounds
10 Cossack squats
10 sky reaches each side
10 single arm high pulls each arm with little or no weight
Pallas
The titan god of warcraft and the springtime campaign
8 rounds for time
8 Sumo deadlift high pull (L)
8 Single leg Single arm romanian deadlift (L)
80 double unders
8 Sumo deadlift high pull (R)
8 Single leg single arm Romanian deadlift (R)
200m backward run
Cap is 45 minutes
Equal number subs on jump rope modifications.
29:28 w/35# kB and ~200m??
32:45 8 rounds
One injury running backwards. Oops
36:30*** / 40# DB, plate hops
*** seven rounds in 32:00, last round twenty minutes later in 4:30
Whooof… 6+6 w/ 60# DB
40:14 for the workout time. Challenge: 56