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