Skill Work:
EMOM 5:
3-5 sumo deadlift high pulls
WOD:
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Intended Stimulus: 6-10 Minutes
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)
Home Workout:
3 rounds for time:
400-meter run
10 left-arm dumbbell sumo deadlift high pulls (35/50 lb)
10 right-arm dumbbell sumo deadlift high pulls
Movement scaling options:
Run: Distance, substitutions
Sumo deadlift high pulls: Reps, load, hang high pulls, sumo deadlifts
Cool down :
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side