Warm Up:
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 air squats
:30 shuttle run (slow)
1 set:
10 arm circles forward
10 arm circles backward
10 Superman arch-ups
10 wide stance air squats
:30 shuttle run (moderate)
1 set:
10 barbell bent-over rows
10 barbell good mornings
10 sumo stance squats
:30 shuttle run (fast)
Specific Warm-Up:
2 sets:
5 unbroken sumo deadlift high pulls
WOD:
AMRAP 9:
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Intermediate:
AMRAP 9:
12 sumo deadlift high pulls (45/55 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Beginner:
AMRAP 9:
12 sumo deadlift high pulls (35/45 lb)
4 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Home Workout:
AMRAP 9:
6 right-arm dumbbell sumo deadlift high pulls (35/50 lb)
6 left-arm dumbbell sumo deadlift high pulls
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Movement scaling options:
Sumo deadlift high pull: Load, sumo deadlift
Shuttle run: Reps, substitutions
Post-Workout Skill Work:
On a 8:00 clock:
6 attempts at a max-distance broad jump