Deadlift, KB Swing , Burpees.

Rick tried out a WOD at the gym.

KStar Warmup. 10 min.
Strength/skill: 1/2 Tabata front squat @ 60%. 10 min.

WOD:
5 rounds for time, cap 15 min:
7 Deadlifts @70%
9 KB swings
11 Burpees

Stretch 5 min
Mobility. 10 min. Couch, banded squat, sink.

Rick did:
200m Run
12-15-9 of:
Squat
Pushup
Ring Row
200m Run

Rick finished in 8:16. Nice job!