Tuesday’s WOD


Skill:


Sumo Deadlift High Pull (SDHP)


Strength:


Deadlift 

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x2@85%ww

1x1+AMRAP@95%ww


WOD:


3RFT:

400m Run

15 Sumo Deadlift High Pulls (95/65) / 1-2 UB Rds 

15 Box Jumps or Alt. Step-ups @24/20”


@Home / Scaled option:

3RFT:

400m Run 

15 KB Sumo Deadlift High Pulls (35/26) / 1-2 UB Rds 

15 Box Jumps or Alt. Step-ups @24/20”


NOTES: Score Time and record SDHP weight. The weight for the SDHP should be light and not a limiting factor in early rounds as should be a sprint effort. 


Accessory Work:


5RFT:

.5/.4 Km Assault Bike

25 FT KB Goblet Walking Lunge

10 (5R/L) 1-Arm Russian KBS

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