Wednesday 31 October 2012 (Happy Halloween!)

Warmup
Run 400 meters or Row 500
Samson Stretch (10 second hold on each leg)
10 Sumo Stance Air Squats
10 Sumo Deadlift High Pulls with PVC pipe
Hamstring Mobility w/band
Shoulder mobility w/band
Spiderman to squat
Skill Work -
Review the Sumo Deadlift (PVC Pipe)

WOD
5-5-5-5-5 The Sumo Deadlift (Find your 5 Rep Max)
(Partner with someone of similar skill)

Rest 5-10 minute

7 Minute AMRAP (Using a 95 / 65 # Barbell -Rxd)
(Partner WOD-One athlete exercises, the other counts the reps;partner can assist with handing athlete the bar for floorwipers)

12 Sumo-Deadlift High Pulls
8   Floor Wipers (Use the same barbell)

Intermediate - (75 / 55 #)

Beginner - (45 / 30 #)