04052017

Warm-up (0-5)

“Pass the Pipe”

-3 burpee penalty for missing

MWOD (5-15)

Couch Stretch

Calf/Ankle Stretch

Overhead Banded Distraction

Power/Strength/Skill (15-37)

spend 12 minutes loading

then

Sumo Deadlift

2 reps every 2 minutes, for 5 rounds

WOD

Every Minute for 12 Minutes

Odd:  6 Sumo Deadlift High-pulls (135/95)

Even: 6 Box Jumps (30/24)

Scaling

Adjust SDHP so six is heavy, not impossible for six reps

adjust box height so you are challenged, but remain confident (lack of confidence kills)

Desired Stimulus

We are attacking your ability to move a large load for moderate repetitions, while also challenging your ability to recover power output.

Post Mobility/Cool down

Banded Pitcher Stretch

Happy Baby