WOD – Fri, May 16

STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 90% of your 1 rep max. 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 four sets.)

INTERVALS
“Rough Patch…kinda” (Checkmark)

EMOM 12
1 – 15 Sumo Deadlift High Pull
2 – :60 Plank
3 – 15 Box Jumps – jump to something!! smaller box, red mats, blue mats (unfolded)
4 – :60 Plank

MCx: 75/55, 24/20″
MAx: 65/45, 20/16″
MVx: 10 reps 55/35, 16/12″

GOALS + GUIDANCE: Minute one complete 15 sumo deadlift high pulls in 10/5 reps or unbroken. The weight should feel very light. The next minute, you’ll hold a plank for the entire minute (or as much as you possibly can with limited breaks). Minute three, do 15 box jumps to ANYTHING, I want you to practice jumping. Then back to a plank minute four. Record any modifications.