WOD

METCON

STRENGTH
Sumo Deadlift
5×3, building

FOR TIME
4 Rounds
12 DB Step Overs, 20″
4 Strict Pull Ups
Weight: 50/35

MASTERS

STRENGTH
Sumo Deadlift
5×3, building

FOR TIME
4 Rounds
12 DB Step Overs, 20″
3 Strict Pull Ups
Weight: 35/20

MOVE

STRENGTH
Sumo Deadlift
5×3, building

FOR TIME
4 Rounds
12 DB Step Overs, 20″
4 Banded Pull Ups
Weight: 25/15

WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which incorporates the quads a bit more. Coaches will help you build to 7.5/10 effort for your first set of 3 reps, then you’ll ideally BUILD for the next four sets. Record your heaviest and best looking triple.

Then for time, complete four rounds of 12 HEAVY db step up and overs (you do not have to extend your knees and hips at the top), and four STRICT pull ups. Target 5 minutes. Record your time.

Post Weight + Time to Comments. Compare Scores HERE.