Get your partner now for this Friday’s 31 Hero Challenge!  We will run heats from 0600-0900, so show up and show out!  For more info on the 31 Heroes WOD, and who it is for, click on the above pic…


Sumo Deadlift


Increase weight ea set

Compare to 5June2019

Video courtesy of Rogue Fitness.  Today we get to see if the last 9 weeks paid off.  Time to re-test our 5X5 on Sumo Deadlift!  The goal is you can go heavier per set compared to 5June2019.  If you have done each rep progression this cycle, you should knock it out of the park!



250M Row

15 Ab Mat Sit Ups

12 Sumo Deadlift High Pull (95/65)

9 Toe2Bars


Good, steady pace wins the race today.  So, for the Sumo Deadlift High Pull, look to move much faster per rep than you did with the Sumo Deadlift (below video courtesy of WODStar).


Scaling Options:

Ab mat Sit Up -> Feet Anchored

Bar weight -> 75/55 -> as needed

Toe2Bar -> Hanging Knee Raise->Laying Toe2Bar

Video courtesy of Digital Barbell.  Quick demo on Laying Toe2Bar


Cool Down:

Leg Bleeds with legs out wide – 3 min


Back Roll to V-sit- 2 x 10 (slow and controlled)

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