Amy is back, and she brought a guest!
Workout of the day
Sumo-deadlift, 80%1RM x 3-3-3 reps
Then, three rounds for time:
Run 800 m
30 burpee pull-ups
Incorporate sumo-deadlifts into your general warm-up. Work up to 80% of 1RM and perform 3 sets of 3 reps. Emphasize position, form, and acceleration. Following the general warm-up and deadlifts, hit the metcon. Run the 800’s fast. Methodically move through the burpee pull-ups. Find your pace.
Post questions, subs, and results to comments.
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Just did the metcon
26:36
Fastest time today!
That was painful
Deadlifts 110 kg x 3-3-3
3x with a 15 lb weight vest:
Run 800 m
30 burpee pull-ups
32:31