RUDDER
5 Rounds (moderate intensity): 5 Suitcase Deadlifts (each side) 30 Double-Unders 10 Russian Kettlebell Swings (chest-level) 30 Double-Unders 15 AbMat Sit-Ups
*Choose a light KB that you will use for both Suitcase Deadlifts and the KB Swings.
*The goal for this WOD is to complete it using a controlled intensity throughout; intensity that does not require rest.
ACAI 24 minute EMOM Minutes 1 & 2: 90 Sec Bike/Row @ 55-65% Minute 3: 20 Toes to bar Minutes 4 & 5: AMRAP 5 Power Snatch (155/105) + 5 Overhead Squats (155/105) + 10 Bar Facing Burpees Minute 6: REST
DRAGONFRUIT 5 sets: (1:1 rest or IGYG with partner 12/10 Calorie Row 15 AbMat Or 10 GHD Sit-ups 12/10 Calorie Row 10 V-Ups Strength Row Practice, Pace Before or after the WOD perform as many of the fo