WOD: 5 rounds for time:
25 Cal Bike
20 sumo deadlift high pulls (65/95 lb)
15 T2B
Intermediate: 5 rounds for time:
20 Cal Bike
15 sumo deadlift high pulls (55/75 lb)
10 knees-to-elbows
Beginner: 3 rounds for time:
15 Cal bike
15 sumo deadlift high pulls (35/45 lb)
10 hanging knee raises
Home Workout:
5 rounds for time:
10 shuttle runs
20 dumbbell sumo deadlift high pulls (35/50 lb)
15 V-ups
– Use one dumbbell.
Cool down : 1 set:
1:00 upward dog
10 alternating scorpion stretches
1:00 hamstring stretch/side