Wednesday WOD: Left Hanging

Workout

Sumo Deadlift 

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 60% to 80%  for final set of 3

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* 3 Second Pause 

* Build In Weight

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"Left Hanging" 

42-30-18: 

Dumbbell Hang Snatches (50/35) 

AbMat Sit-ups 

Bike Erg Calories 

AbMat Sit-ups 

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Time Cap: 18 Minutes

Accessory Work

Work Capacity 

2-3 Sets For Quality: 

150' Reverse Sled Drag (RPE 3) + 300' Farmers Carry 

100' Reverse Sled Drag (RPE 5) + 200' Farmers Carry 

 50' Reverse Sled Drag (RPE 7) + 100' Farmers Carry 

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Rest 1 Minute Between All Sets