20 Cal Row
10 Alt Toe Touch
10 Kneeling Lat Stretch
10 Laying Superman to Hollow hold (see video below)
Toe2Bar warmup: On rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup: With an empty barbell, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbow, high hang muscle clean, high hang power clean, hang power clean (above knee)
If doing Sumo Deadlift High Pull in the WOD, SDHP warmup: If doing Sumo Deadlift High Pulls in the WOD, with an empty bar, and in sumo stance, and hands thumb-distance apart, perform 5 reps of: Sumo deadlift, high pulls, Sumo Deadlift High Pull
Video courtesy of Jeremy Happel. Perform the following while laying on the floor, go from a superman hold to a hollow hold.
Every 4:00 x 5 Sets:
15 Hang Power Cleans (95/65)
15/12 Cal Row*
15 Toes 2 Bar
*If no rower, Sumo Deadlift High Pull (95/65), 1 rep per Cal
Smart money would say to get through the work as quick as possible to get as much rest before the next round starts.
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.
Bar weight -> 75/55 -> As needed
T2B -> Kipping Knee Raises -> Laying T2B
Barbell forearm roll out 1 Min per side
Video courtesy of 3rd Element Fitness