Warm Up:
4 sets:
:20 sumo stance good mornings
– Rest :10
:20 row, bike, or ski
– Rest :10
Specific Warm-Up:
4 sets:
3 sumo deadlifts
WOD:
7 sets for load:
3 sumo deadlifts
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
7 sets for reps:
:40 DB sumo deadlifts
– Rest :20
:30 superman hold
– Rest 1:30
Bodyweight:
7 sets for reps:
:40 weighted cossack squats
– Rest :20
:30 superman hold
– Rest 1:30
Movement scaling options:
Sumo deadlift: load
Post-Workout Skill Work:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (55/75 lb)