"Diamonds are only chunks of coal that stuck to their jobs." - Minnie Richard Smith
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
Three Rounds for Time
15 Deadlifts (100% bodyweight)
50 Sumo Deadlift High Pulls
Option B - Superfit
Three Rounds for Time
15 Deadlifts (75% bodyweight)
40 Sumo Deadlift High Pulls
Option C - Fit
Three Rounds for Time
15 Deadlifts (50%bodyweight)
30 Sumo Deadlift High Pulls
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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