9 July 2013; “Sul Ross”

Warm-up: 20 Push ups…20 Sit ups….20 Squats….

Skill: Hip Driven Benchpress

Strength: 3,3,3,3,3,3,3,3…so 8×3 increasing in weight to a Heavy 3…count the first three as your Warm-up set and so on…

WOD:”Sul Ross”

Three rounds for time of…..

15 Sumo Deadlift High Pulls (SDHP) (95/65)

15 Strict Pull-ups

15 Toes to Bar

Run to Sul Ross and back….

 

Advanced WOD:

3 Rounds for Time:

SDHP (115/80)

Perform 15 of 1 Pull-up, then 1 Toe To Bar

Run to Sul Ross and back….

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