Friday:  September 13, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30/side

3 Steady Rounds
10 Step-through lunges
12 KB Swings
14 Duck Walk Steps

Strength/Skill(15:00 – 30:00)
Deadlift:  3 x 4 (increasing weight each set)

WOD(35:00 – 50:00):  Strict 15:00 Time Cap

Fitness
For Time
5 Rounds of
30 Air Squats
15 KB Swings

Performance
For Time
5 Rounds of
40 Air Squats
20 KB Swings 55/35lbs

Competition
For Time
100 Air Squats
100 Kettlebell Swings 55/35lbs
100 Air Squats