Pause Sumo Deadlifts E3MOM
5 sets X 5 reps
(3sec pause at Top, no rest on floor)
MainSite WOD
21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (15min cap)
Sumo Deadlift High Pulls 95/65lbs MRX 75/55lbs
Lateral Jumps over pvc/pole 24/20” MRX 20/18”
Core Development
15 Windshield Wiper on Bar or lying on floor
30 Flutter Kicks (single count)
15 Hip Extensions
15 Reverse Hypers
15 Hollow Rocks
15 Superman Arches
