WARM UP/MOBILITY
In teams of 3-4 relay style, complete 3 rounds each (10-12 mins):
100′ Sled “jog”
*While you are waiting, complete the following exercises in any order, repeat some if needed:
20 Banded Good Mornings
10 Sumo Squats (wider than regular squat stance, to parallel-ish)
10 Kossack Squats (5 per leg)
10 Overhead red band circles
10 Band pull-aparts
10 Band overhead press
10 Pushups
WOD A
Bench Press x 10
Sumo Deadlift x 10
Axel Bar Sumo Deadlift x 10
Alt. E2MOM x 4 sets of each (16 mins):
10 Bench Press
10 Axel Bar Sumo Deadlifts
*Every round should be unbroken
*Start at approx. 50-60% of 1RM and build as needed
*Axel Bar for experinced Deadlifters only, start at 40-50% if you are using an Axel Bar
WOD B
Arm-ageddon
10 min AMRAP ladder: 1,2,3,4… add 1 rep each round
Handstand Pushups
Ball Slams 40/30lb
Pushups on DB’s
Toes to Bar
*Record last completed round + extra reps
Accessory
3 Rounds:
Max GH Raises
2-3 Crossover Recovery exercises