Monday, November 16, 2015


Sumo Deadlift with chains - 1 RM (use the same amount of chains as last time)

2 Rounds:
1a) 15 barbell hip bridges with a 3 second pause at the top on every 3rd rep
1b) 10 alternating lunges per leg (in place with front rack barbell)
1c) 25 DB side bends per side

2013 Regionals Event #7
2 rope climbs
100 ft sprint
4 squat cleans (225/135) or 70% of 1 RM
100 ft sprint

*Compare to 1-26-15

Tip of the Day
When you think about this WOD today, keep in mind that at Regionals in 2013 there was a 10:00 time cap.  If you struggle with rope climbs or if this weight is a high percentage of your 1 RM, pick a scale that keeps you well under that 10 minute cap.  By doing so, you will get the same stimulus that CrossFit designed this WOD to give.