0600 and 1145 @ Pelican Point

Active Stretch

Warmup:
Agility drills
3 x Burgener Warmup w/PVC
10 Handstand Pushups
10 Sumo-deadlift high-pull (SDHP), 65 lbs

WOD:

Five rounds for time of:
95 pound SDHP, 21 reps
21 Ring dips

Post time to comments.



SDHP - Feet outside shoulders, grip inside legs thumb width apart, bar over mid-foot, push bar back and knees back, once bar reaches mid-thigh drive the hips vertical, shrug, elbows high and outside, bar finishes under the chin. On the way down, bar drops back to high hang, butt back, bar travels below the knees, then bend knees, and ride bar back to starting position.