WOD-January 24th

Warm Up
Coaches Warm Up

Strength
Sumo Deadlifts 1RM (16 mins time cap)
(Rest 3 minutes only*)

WOD
Then for time Complete the following:
400 meter Run
3 Sumo Deadlifts (75% of 1RM)
3 Rope Climbs
10 Slamball 30/50
10 Kettlebell Swings 53/70
400 Meter Run
2 Sumo Deadlifts (75% of 1RM)
2 Rope Climbs
10 Slamball 30/50
10 Kettlebell Swings 53/70
400 Meter Run
1 Deadlift (75% of 1RM)
1 Rope Climb
10 Slamballs 30/50
10 Kettlebell Swings 53/70
22 min cap *