WOD – Wed, Jun 25

STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 80%. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across all five sets.)

INTERVALS
“Human After All” (Time)

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 1 Minute

MAx: 375/300m, 3 ww or modified ww
MVx: 350/250m, 20 plank taps

GOALS + GUIDANCE: The row should be at a moderately hard pace (2:00 or less), push but don’t redline. The wall walks will spike your heart rate and challenge your shoulders, so focus on controlled movement and consistent breathing. The wall walks should take no more than 1 minute. Use the 1-minute rest to recover just enough to maintain steady effort across all three rounds. Record your total time, targeting 11 minutes.