Friday WOD – 111017

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WORKOUT OF THE DAY

Wellness
1. Sumo Deadlift @21X0: 5×5 – Add 2.5-5# to each of last week’s sets.

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×15 steps each direction

3a. SA RKBS: 3×12 per arm
3b. Suitcase Carry: 3×100′ per arm

Fitness
1. Sumo Deadlift @21X0: 5×5 – Add 2.5-5# to each of last week’s sets.

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×15 steps each direction

3a. SA RKBS: 3×12 per arm
3b. Suitcase Carry: 3×100′ per arm

Performance
WL
EMOM x 7: 3 Tng PC + PJ, HTLW

STRENGTH/ACCESSORY
1. Sumo Deadlift @21X0: 5×5 – Add 2.5-5# to each of last week’s sets.

2a. DBRDL @31X0: 3×12
2b. SL Glute Bridge @20X2: 3×10 per leg
2c. Monster Walk: 3×15 steps each direction

3a. SA RKBS: 3×12 per arm
3b. Suitcase Carry: 3×100′ per arm

GYMNASTY
sHSPU: 3-5 EMOM x9
(same reps you did last week, adding 1 minute)