30 Dec /0 Comments/WOD Workout of the Day – December 30 2018 LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2 Rope Climb 25 Kb Swings 3 Rope Climb 50 KB Swings -Rest 1 min- Agility, CrossFit, CrossFit Opus, CrossFit Opus Hamilton Ontario, Deadlift, Kettle bells, Rope climbs, Strength Endurance