GROUP PREP
2 min cardio
10 Leg Swings Front to Back
10 Leg Swings side to side
10 Toe Walks
10 Heel Walks
10 Bunny Hops
10 Hip Hinge
10 KB Swings (or swing what you have)
Practice: Sumo Deadlift High Pull
STRENGTH
Barbell Sumo Deadlift 3 sets of 5
Or
Use a DB or KB for 3 sets of 10
*We are doing traditional Deadlifts on Friday, so don’t go all out here
WOD
EQUIPMENT VERSION
“Kelly’s House”
5 Rounds For Time:
400m Run/500m Row
30 Sumo Deadlift High Pull (use a barbell, dumbbell, kettlebell) or sub in KB Swings
30 Lateral Hops over BB/DB/KB
*(Rx+ Barbell 95/65) (Rx KB or DB 50/35) (Fitness KB or DB 35/25)
NO EQUIPMENT VERSION
“Kelly’s House”
5 Rounds For Time:
400m Run/500m Row
30 “Odd-Object” Sumo Deadlift High Pull or Swings
30 Lateral Hops over “Odd-Object”
MOBILITY
Reclined Spinal Twists
Happy Baby
Calf Stretch against wall
CrossFit Reserve 