Phone: (813) 440-8882

Wednesday October 10th

9
Oct

Wednesday October 10th

Warm Up-
5 Rounds
1 minutes row
10 Push ups
10 Pull ups
15 Air squats
Grab a bar and quickly review sumo deadlift high pulls
0-2 Minutes 10 Sumo deadlift
2-4 Minutes 10 sumo deadlift plus shrug
4-6 Minutes Full sumo deadlift high pull
6-8 Minutes 10 push jerks
Strength
5 sets of 5 push Jerks From the rack. Build to your heaviest 5 possible,

Meet at the board, we will go through a few pull up progressions with you

wod Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post rounds completed to comments.


Related:
CrossFit WOD 180402 Tips With Adrian Bozman
The Kipping Pull-Up
The Sumo Deadlift High Pull


Scaling
This workout will start fast and slow down as you fatigue, especially on the pull-ups. Reduce the reps and load so that you can complete each exercise unbroken during the early rounds.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
8 pull-ups
8 sumo deadlift high pulls

Men: 75 lb.
Women: 55 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
6 ring rows
6 sumo deadlift high pulls

Men: 45 lb.
Women: 35 lb.

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