WOD for 091018

Skill: Sumo Deadlift High Pull (Barbell)

Strength: Push Press/Supinated Row

Push Press:

5×3

*70-80% of 3RM (or Heavier than 2 weeks ago)

Supinated Bent Over Barbell Row:

4×6-8

*Pause for 2 secs @ the top of each rep

Metcon:         

5 Rounds For Time (15 Min Cap)

21 Airsquats

15 Box Jumps

9 Sumo DL High Pulls
L1: 24″/20″, 135/95

L2: 24″/20″ 95/65

L3: 20″/16″, 75/55

L4: Plate Jumps, KB SDLHP