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.