WOD – Saturday 7/21

How are the :90 ME bike sprints going? Little bit tougher to motivate to do that one uh? Grab a few buds and crank it out.

Spend 2 minutes in Z1
Then, 3 rounds
5 inchworms
10 KBS
5 v-ups

Posterior chain prep

Sumo deadlift – build to a heavy double in no more than 7 working sets
Foot and hand placement define the difference between a conventional and a sumo deadlift. But in terms of muscle recruitment, it changes everything. So make sure you understand the difference and prioritize both set-up and execution before you hit the ground.

“New Season”
16 min AMRAP
600m run
20 burpees
10t SA KB push jerks (53/35#)(44/26#)
Each piece of this workout will take some time with the exception of the jerks. So really think about pacing and how to “survive” this workout. Where are you going to push, and where are you going to rest?

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