Warm Up:
AMRAP 6:
50-ft shuttle run (25 ft down and back)
25-ft bear crawl
50-ft shuttle run
25-ft inchworm
50-ft shuttle run
25-ft spiderman stretch
Specific Warm-Up:
Sumo deadlift
3 sets:
5 reps (building)
WOD:
5 sets for load:
Sumo deadlifts
12-10-8-6-4
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Sumo deadlift: Load, reps ,elevated, KB options.
Partner option:
Sumo deadlifts:
12-10-8-6-4
Post-Workout Skill Work:
3 sets:
20 GHD hip extensions
20 GHD back extensions