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Friyahhh 01052024

Warmup

Core -Tabata

plate lay n lift


WOD

RX

7 rounds for time:

10 sumo deadlift high pulls (65/95 lb)

10 handstand push-ups

SCORE: 

TOTAL TIME


Level 2

7 rounds for time:

10 sumo deadlift high pulls (55/75 lb)

7 pike push-ups

SCORE: 

TOTAL TIME


Level3

7 rounds for time:

7 sumo deadlift high pulls (35/45 lb)

7 hand-release push-ups (from the knees)

SCORE: 

TOTAL TIME


SKILL WORK

Post-workout:

On an 8:00 clock:

Find a heavy 3-rep sumo deadlift



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 8:00-15:00.

  • Advanced athletes should push for sub 7:00.

  • Sumo deadlift high pulls and handstand push-ups in 2 sets or less.

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