Thursday August 26, 2021

Warmup

2 Lap Jog or 1:30 Bike/Row

2 Rounds:

10 KB Deadlift

10/Arm Single Arm KB Up Right Row

10 Russian KBS

10 Goblet Squats

5 x 3 Air Squats + Broad Jump

Mobility

Hamstring Rack Stretch :30/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

Sumo Deadlift High Pull

Practice the technique.  This should only be done with light-moderate weight.  Focus on full extension of hips before pulling with arms.

WOD

Fight Gone Bad

Wallballs

Sumo Deadlift High Pulls (75/55)

Box Jumps

Push Press (75/55)

Cal Row or Bike

3 rounds.  1 minute at each station with 1 minute rest between rounds.  Your score is the total reps accomplished.