15 Cal Row
10 Cherry Pickers
10 Iron Cross
10 Pushup 2 Downward Dog
10 Empty bar Sumo Stance & grip RDLs
If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: With an empty bar in Sumo stance with hands thumb-distance apart, perform 5 reps of: Sumo RDL, Sumo Deadlift, Sumo Deadlift w/a fast hip opening, Sumo Deadlift high Pull
Increase weight ea set
Compare to 23Jul2020
Video courtesy of Rogue Fitness. We conclude re-test week with 5X5 on Sumo Deadlift. Today, looking for two good heavy singles. Time to see if the last 9 weeks have paid off. Things to remember: 1st, wind up the hips in set up, 2nd, make sure your back is flat and finally, the second the shins touch the bar, LIFT!!
Row for Cals*
*200M run after every round
If no rower – Do Sumo Deadlift High Pull (95/65) 1 Rep per cal
Best suggestion I can give is attack each round on the rower and then use the run as recovery
Video courtesy of WOD Star. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close.
If doing SDHP, bar weight -> 75/55 -> as needed