Monday, April 10 2023

Sumo Deadlift E3MOM

10 – 10 – 5 – 15

Going for 15rep max

MainSite WOD RX+

7min AMRAP:

10 Sumo Deadlift High Pulls 115/75lbs RX+135/95 MRX 95/65lbs

10 Push Press

Rest 2min

“Finisher”
For Time: 
(4min cap)

5 Wall Walks or 10 Handstand Push-Ups

500m Run/Row or 1.2k Bike

5 Wall Walks or 10 Handstand Push-Ups

Core & Flexibility Development

Spend 3min on Banded Shoulder Stretches

1min Couch Stretch
1min Head to Floor Straddle Stretch
2min High Plank Hold

3min on PVC Shoulder Stretches

2min Wall Iron Chair Sit/Hold

1min Butterfly Stretch
1min American Splits

2min Hollow Hold

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