Sumo Deadlift + Row

METCON

STRENGTH
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 500 Meter
Rest 2 Minutes

MASTERS

STRENGTH
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 400 Meter
Rest 2 Minutes

MOVE

STRENGTH
Sumo Deadlift
5×5, across
FOR TIME
Row
4 x 350 Meter
Rest 2 Minutes

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 75% of your 1 rep max (of effort for the day), and you’ll maintain the same weight for five sets of five reps.

For the 4 x 500m row hold your 2k pace. What’s your 2k pace? On average, right around 2:00/500m.

Post Weight + Time to Comments. Compare Scores HERE.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

Row
4 x 500 Meter
Rest 2 Minutes