Warm Up-
5 Rounds
1 minutes row
10 Push ups
10 Pull ups
15 Air squats
Grab a bar and quickly review sumo deadlift high pulls
0-2 Minutes 10 Sumo deadlift
2-4 Minutes 10 sumo deadlift plus shrug
4-6 Minutes Full sumo deadlift high pull
6-8 Minutes 10 push jerks
Strength
5 sets of 5 push Jerks From the rack. Build to your heaviest 5 possible,
Meet at the board, we will go through a few pull up progressions with you
wod Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post rounds completed to comments.
Related:
• CrossFit WOD 180402 Tips With Adrian Bozman
• The Kipping Pull-Up
• The Sumo Deadlift High Pull
Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls
Men: 45 lb.
Women: 35 lb.