We welcome passion, for the mind is briefly let off duty. -Mignon McLaughlin
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| Joseph Unger |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Kettlebell Sumo Deadlift High Pulls
WOD
OPTION A - Main Site
Vertical Tabata Challenge
8 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Heavy Weight)
10 Second Transition
20 Seconds - Pull-Ups
10 Second Transition
20 Seconds - Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest
Total your weakest output from each exercise from all eight rounds.
Option B - Scaled
Vertical Tabata Challenge
8 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Moderate Weight)
10 Second Transition
20 Seconds - Banded Pull-Ups
10 Second Transition
20 Seconds - Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest
Total your weakest output from each exercise from all eight rounds.
Option C - On-Ramp
Vertical Tabata Challenge
4 Rounds:
20 Seconds - Kettlebell Sumo Deadlift High Pulls (Light Weight)
10 Second Transition
20 Seconds - Banded Pull-Ups
10 Second Transition
20 Seconds - Modified Push-Ups
10 Second Transition
20 Seconds - Sit-Ups
1 Minute -Rest
Total your weakest output from each exercise from all four rounds.
COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra / Up Dog
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch
[010702]
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