WOD Prep:
Sumop deadlift prep to start weight, 3 reps
Training WOD:
A)
Every 2min for 10mins (5 sets)
5 x reps tempo Sumo Deadlift (3sec hold at top, 5sec negative)
Every 2min for 10mins (5 sets)
200m SPRINT
( Make sure you have a minimum of 1 min rest if not scale the distance down)
B)
4 rounds For Quality, NFT
4 tempo Elevated Ring Row (2sec hold at top, 4sec negative)
2 TGU (2 per side)
100m DBall bear hug carry (AHAP, does not have to be unbroken)
Allow aprox 15 minutes to do this.
Happy Birthday Ken !!!!!!!!!!!!!!!!!!!!!!!