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WOD - Sunday, 7/22/2018


WU:

3RFQ:

30 Banded Pull-aparts

15 Scap Pull-ups

12 Ring Rows

9 T2B

1 Wall-walk


A. Strength: Bench Press / Sumo Deadlift High Pull (superset) (13:00)

BP: Work up to a heavy 3

SDLHP: 3-3-3-3-3-3-3, increasing in weight.


B. Conditioning

In teams of 2

AMRAP 5

40 Sumo Deadlift High Pulls (95/65)

ME Bench Press (185/115) athletes should be able to hit 8-15 unbroken when fresh.


Rest 2:30


AMRAP 5

40 Sumo Deadlift High Pulls (95/65)

ME Bench Press (155/105) athletes should be able to hit 15+ unbroken when fresh


Rest 2:30


AMRAP 5

40 Sumo Deadlift High Pulls (95/65)

ME Bench Press (135/95)

athletes should be able to hit 15+ unbroken when fresh


SDLHP can be divided anyway you choose but equally.

Bench Press does not have to be divided equally but each teammate must complete at least 5 reps at each weight.
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