SUMO DEADLIFT AGAINST A BAND 1RM & "REDLIGHT"

A) Strength:

1) 15:00 to Find a 1RM Sumo Deadlift against a band*
– Rest 2-3:00 between heavier attempts
– Take 8-10 sets to progressively build to a 1RM
– Beginners (5 x 5), adding weight if form permits
*We performed a heavy double on 10/23

2) EMOM 3:

1 Thruster building to working weight for MetCon

B) WOD:

"Redlight"

3 RFT: (8:00 Cap)

12 Thrusters (Rx = 135/95, S = 115/75, 95/65, 75/55)
9 Burpee Box Jumps (Rx = 30/24, S = 24/20, Lower Box, Burpee no Box Jump)

C) Extra Credit:

Accumulate 100-200 Banded Pull-throughs

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