Losing is the price we pay for living. It is also the source of much of our growth and gain. -Judith Viorst
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| Samuel Brumbaugh |
WARM-UP
5 Minutes Rope Work
D.R.O.M.
See Board for Complete Warm-Up
SKILL REVIEW
Sumo Deadlift High Pulls
WOD
OPTION A - CrossFit
Once Through for Form
50 Sumo Deadlift High Pulls (45#/30#)
20 Dumbbell Thrusters (90#/70#)
20 Pull-Ups
1 Minute Rest
50 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
20 Pull-Ups
1 Minute Rest
50 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
20 Pull-Ups
Option B - Superfit
Once Through for Form
30 Sumo Deadlift High Pulls (35#/20#)
20 Dumbbell Thrusters (60#/40#)
20 Banded Pull-Ups
2 Minute Rest
30 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
20 Banded Pull-Ups
2 Minute Rest
30 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
20 Banded Pull-Ups
Option C - Fit
Once Through for Form
10 Sumo Deadlift High Pulls (25#/10#)
20 Dumbbell Thrusters (45#/25#)
10 Jumping Pull-Ups
3 Minute Rest
10 Sumo Deadlift High Pulls
10 Dumbbell Thrusters
10 Jumping Pull-Ups
3 Minute Rest
10 Sumo Deadlift High Pulls
5 Dumbbell Thrusters
10 Jumping Pull-Ups
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
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