Schedule:

5:30am-KC

12:00pm-Dan

4:30pm S&C-Patrick

5:30pm-Dan

7:00pm-Dixy

Workout of the Day,

Spend time working on heavy sdlhp. If time allots, athletes may practice hand stand push-ups. And advanced athletes should consider scaling up with strict or Kipping hspu

10 rounds for time:

  • 5 sumo deadlift high-pulls (115,80)
  • 5 box jumps (24,20)
  • 5 hand release push-ups

Intentions:

-Despite being 10 rounds, the low rep scheme per movement should allow for mostly unbroken sets. 2 of the 3 movements are explosive, so be mindful of how high you let your heart rate get. Intention for an advanced athlete should be sub 10. Intermediate athletes  should shoot for under 12. Beginners should focus on proper sdlhp mechanics, work on jumping and avoid step-ups if possible. If you step-up, consider jumping down to start building more confidence in the movement.

CategoryDaily WOD, WOD Blog
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