Warm-up:
For time:
10 Cheerleader Jumps
200M Run
15 Burpees
WOD – “Sunday Stroll”
400m barbell complex:
WALKING steps x 20
135#/95# squats x 5
utilizing a high bar back squat position, begin a 400m walk. after 25 walking steps, perform 5 back squats with your bar. switch to a front squat rack and continue walking. after 25 walking steps utilizing the front squat rack, perform 5 front squats. switch to a back squat position and repeat this sequence until you have completed the total 400m walk.
PENALTY FOR PLACING BAR ON THE GROUND IS 10 DEADLIFTS
this workout is not for time, nor is it a race. the idea is to walk with a load on your back as well as in the front rack. refrain from dropping the bar and letting it touch the ground. the goal is to minimize your deadlift reps. , your ‘score’ is total deadlift reps.
Post # of Deadlifts to Comments.
So sad to miss this one, I heard we had a HUGE group!! Sunday’s have been so fun lately!
That is absolultey hilarious!!
70 deadlifts…. 20 on the way out and 50 on the way back… Today was one of those worouts that looked easy on paper but was much more once you started….. Great workout Jim
not enough warm up today and the result was a screwed up hip about 30 seconds in…..so i modified as follows:
25 strides in back rack, 10 dead lifts, 25 strides in front rack, 10 dead lifts, repeat….did a total of 170 dead lifts @ 95#
Sorry about your hip Coop..
55lbs.. 0 Dead Lifts