WOD: Buy in - SUMO DEADLIFT 3x3x3x3x3
Ensure you are resting about 2 mins in between sets
Then - Rest 3 mins
WOD For time:
21-15-9
Sumo Deadlift High pull (95/65lbs)
9-15-21
High Box Jumps (30/24) - Go higher then normal - push yourself.
Note: Use CrossFit games standards for box jumps. You must open you hips on top of the box, no exploding off of the box and then opening your hips on the way down.
Warm up:
spiderman to prayer squat both sides
10 x pass throughs
10 x around the worlds
10 x OHS
10 x GHDs
10 x kipping Pullups - try not to use bands - if you do, work on the kip. Work on the kipping pullup
1 x rope climb
3 comments:
355 on SDL/5:28 as Rx'd on Couplet. Scrapped my knuckles really good on my second box jump, bloody knuckle finish for me.
365 SDL/7:24 as RX.
215 for 3. I think I could have gone heavier.
5:47 for the wod as RX. yup the 24" box is scary. :)
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