Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility
Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.
Sumo Deadlift 3-3-3-3-3
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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders
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Skill Development
3 x 15 Back Extensions
“Sumo Dead Lift 3’s”: 265#
“Knees High”: 20:40 (85# /SU s)
Sumo dead lift: 145#
“Knees High”: 21:37 (65#) / 16:58 (70#)