March 21, 2013
0
3 rounds
3x Muscle-up
10x Double KB sumo deadlift High-pull (2/1.5 pood)
10x/arm KB Windmill (1.5/1 pood)
50m Farmer walk (Heavy)
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“3:1” WODs are geared up for hardened/dedicated athletes, but can be scaled for anyone at all. They also make great make-up days. “3:1” represents our ideal work ethic; 3 days on, 1 day off (rest).
