Warmup:

10 Cal Row

50 Single Unders

5 KB sumo deadlifts

10 kickers per leg

30 high-jump single unders

10 Spider-Man Lunge w/twist

5 KB Sumo Deadlifts

10 Squat2Stands

20 double unders or 3 attempts

Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, sumo stance good mornings, sumo stance RDLs, Sumo Deadlifts

S/S/S:

Sumo Deadlift

3X5

Increase weight ea set

Video courtesy of Barbell Brigade. Second run at Sumo Deadlifts this cycle.  Again, looking to create some good strength throughout the posterior chain and add some hip flexibility in as well.  In your setup: brace your core, push your knees out, get the hips close to the bar without losing tension, then explode in the lift, and squeeze the glutes at the top instead of over-extending the back.

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1 Cal Row

100-90-80-70-60-50-40-30-20-10 Double Unders

16 Min Time Cap

Video courtesy of Dark Horse Rowing.  So, the WOD begins with 10 Cals on the row, then 100 Double Unders, then 9 cals on row, then 90 Dubs,…etc until you get to 1 Cal on the Row and 10 Dubs. You’ll have to push the pace to make it under the cap today, but that’s what we want to see, all out effort no matter where we end

Scaling Options:

Double Unders -> 2X single Unders

Cool Down:

Calf Stretch on Rig – 1 Min per side

Scorpion Pose – 1 Min per side