WOD: Karen + Sumo Deadlift, Seated Box Jumps

WOD: Karen + Sumo Deadlift, Seated Box Jumps

STRENGTH 1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s. – reset on each rep 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. – wear a weighted vest if possible METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) EXTRA CREDIT Prone Banded Hamstrings Curls:...

Sumo Deadlift, Farmer Carry, Bear Crawl….

STRENGTH Sumo Deadlift : 12 x 1 @85% of 2/4, every 45s. METCON AMRAP 20 of: 50 yd. Asymmetrical Farmer Carry (alternate sides evenly) 50 yd. Bear Crawl Rest as needed (60-90s) *Score = Guess as to what 19.1 is! EXTRA CREDIT  Reverse Hypers: 4 x 25 @50% of Back Squat....