WOD

Wednesday 13th August 2014

Main – CrossFit

SKILL

Spend 15 minutes working through the Sumo-Deadlift High-Pull with a PVC pipe using the progression

-Deadlift
-Deadlift shrug moving slow
-Deadlift shrug moving faster
(Pull the elbows high like your exaggerating zipping up your jacket).

-Full movement

WOD

AMRAP in 10 minutes of:
-15 Kettlebell Sumo-deadlift high-pull (16kg/24kg)
-10 Burpee Box Jumps (20″/24″)
-5 Chest to bar pull-ups

SCALING
Reduce weight
Reduce height
Pull ups / banded chest to bar

Metcon (AMRAP – Rounds and Reps)