01Jan2015 nscfadmin 0 WOD Deadlift 5 x 3 (Pausing Between Reps) Then 3 Rounds For Time 20 Overhead Lunge Steps 135/95# 20 Russian Swings 70/53# 20 Chest-2-Bar Pull-ups OR 10 Muscle-ups Optional Work: 3x Supine Ring Rows x 8 @21X2 Rest As Needed