Warm up

3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS

Part A - Deficit deadlift
3x4 with 4 inches deficit
Start at around 70% and build to a challenging set.

Community WOD (EVF360 & Crossfit)

Partner "WES":
In teams of 2, for time:
Buy-in: 800m vested run 20/14 lbs [both partners run together]
-- then, 14 rounds of (alternate each movement):
5 strict pullups

Warm up

3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats

Back Squat

Warm up

3 rounds:
Row/ski 200m
5 KB windmills per side
5/arm single arm KB overhead squats

Touch-n-Go Snatches

Warm up

4 rounds:
10 Kettlebell Swings
10 Goblet Lunges

Endurance

Warm up

3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang

Front Squat

Warm up

3 rounds
Cuban presses with 5# weight plates in each hand
Wall facing squats (toes as close to the wall as possible, hands overhead)
50 ft. bottom up single KB carries per arm

Pressing Strength

Warm up

3 rounds:
10/leg single leg glute bridges
10 V-ups
10 Russian KBS

Part A - Deficit deadlift
3x6 with 4 inches deficit
Start at around 65% and build to a challenging set.

Community WOD (EVF360 & Crossfit)

Team of 2, 10 rounds for time:
200m run (both partners)
16 Toes-to-bar
2 rounds of Macho-man [BB: 135/95 lbs, DBs: 2x50/35 lbs]

Warm up

3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 BB kang squats

Back Squat