Specific Warm-Up:
5x 3 sumo deadlift .
PARTNER WOD: AMRAP 20
10-20-30-40-50 Etc Sumo deadlift high-pulls (95/65)
3-6-9-12-15 etc Wall Walks
10-20-30-40-50 Cal Bike
— Split the work as desired.
Intermediate: AMRAP 20
10-20-30-40-50 Etc Sumo deadlift high-pulls (75/55)
2-4-6-8-10 etc Wall Walks
10-20-30-40-50 Cal Bike
Beginner: AMRAP 20
10-20-30-40-50 Etc Sumo deadlift high-pulls (65/35
2-4-6-8-10 etc Partial Wall Walks or 10 Shoulder Taps Per Wall Walk
10-20-30-40-50 Cal Bike
Home Workout: For time with a partner:
60-50-40-30-20 Kettlebell sumo deadlift high-pulls (35/53 lb)
150-120-90-60-30 Handstand walk feet
— Split the work as desired.
Cool down: 2 sets:
:30 downward dog
10 PVC pass-throughs