WOD: Sumo Deadlift, Goblet Squat, Farmer Carry


1) Sumo Deadlift: 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1-1..
– Goal: Beat 1RM by 5#s

2) Goblet Squat: Build to the heaviest load possible for 25 reps over the course of 4 sets. Rest 2:00
– sets should look something like: 10-5-5-25 – sets of 10 to “feel things out” and then 1 set of 25 reps.
– Goal = 1/2 BW in KB weight


AMRAP 10 With a partner:
50 Meter Farmer Carry (Heavy as F)
*One athlete completes a full set at a time.
*Score = total sets complete


2:00 Global Foam Roll Hamstrings (60s each)
2:00 Active Straight Leg Raises (60s each)
2:00 of Parasympathetic Breathing

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