Sumo Deadlift

CrossFit WOD –
Sumo Deadlift

• 1 Rep Heavy

then,
On the Minute for 15 Minutes:

• Minute One – 6 Sumo Deadlifts @ 60%
• Minute Two – :40 Hollow Hold
• Minute Three – 10 Strict Toes to Bar

Strength Focus WOD –

Sled Push Suicides: start with an empty Prowler and go to 50 yard line and back. Add 2 (45#) plates, go to 40 yard line and back. Add 2 (25#) plates, go to 30 yard line and back. Move up to 4 (45#) plates and go to 20 yard line and back. Add 2 (25#) plates and go to 10 yard line and back. NOW…repeat the process, but go backwards – work down in weight, up in distance. These are done at a fast pace…no walking!  Add weights quickly! 

Comp Squad Extras
Squat

• 7×5 Back Squats, across