GROUP PREP:
2 min Row
10 Burpees
10 Air Squats
10 Kossack Squats
10 American KB Swings
10 KB Deadlifts
10 KB SDHP
Barbell Warmup + 5 SDHP
STRENGTH
• 3×2 Sumo Deadlift
• 3×1 Sumo Deadlift (same weight)
WOD
Complete 4 rounds for time of:
• 400m Row
• 10 Bar Facing Burpees
• 15 Barbell Sumo Deadlift High Pulls
Rx+ 95/65 – Rx 75/55 – Fit 55/35 or with a KB
*Target time is around 12-15 minutes. Time cap is 18min. STIMULUS: Moderate pacing on the row, steady on the burpees. Pick a weight for the SDHP that you can do the set of 15 quickly, in 2 or less sets.
MOBILITY:
Foam roll back and hamstrings and lats
OPTIONAL POST WOD
3 sets of 5 each
Pistols or Split Squats
3 sets of 5 each
Single Leg KB RDLs
CrossFit Reserve 