Thursday December 22nd

Warm up

1 Minute of Banded 7s

6 min AMRAP
5 Sumo Deadlift High Pulls
5 Push Press
5 Kip Swings
5 Kipping Pull-ups
:15 Prove It Round
On 3,2,1 athletes test out their weights for the WOD, ALL UNBROKEN REPS.
3 Shoulder to Overhead
3 Chest to bar
3 Sumo Deadlift High Pull

:25 WOD
5 Rounds
15 Shoulder to Overhead (95/65)
12 Chest to Bar Pull Ups
9 Sumo Deadlift High Pulls (95/65)
Target time: 7-9 minutes
Shoulder to Overhead: Weight selected should allow athletes to consistently perform 10+ reps. Weight
should be around 40% of athlete’s 1rm shoulder to overhead. Sub with Kettlebell Sumo Deadlift High
Pulls (light) if needed.
Chest to bar: These are ideally completed in 1-2 sets.
Sumo Deadlift High Pulls: Unbroken
3 Rounds
10 DB Good Mornings @ moderate weight
15 Standing Barbell Calf Raise @ moderate weight
:55 Cool Down
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes