DATE – Wednesday



2 rounds – not for time – with a light kettlebell:

14 x Sumo deadlift high pulls

12 x Single leg Romanian deadlifts (SLRDL)– Hold KB in opposite hand (6R/6L)

8 x KB Windmills (4R/4L)



Banded hamstring stretches lying on the ground: straight leg up, leg abducted, and with thoracic twist / leg across the body.


WOD A)  (15 min)

5 min to warm up Sumo Deadlift, then:

EMOM x 8 – 3 Sumo Deadlifts @ 60-65% of 1RM Deadlift


WOD B) 10, 9, 8… 3, 2, 1

Hang Power Snatch (115/80lb)

Burpee + 2 foot lateral jump over and back, over barbell


(burpee, jump, jump, burpee, jump, jump etc…)