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November 1, 2014

WOD

For time

21-18-15-12-9-6-3

Wall Ball Shots 20/14lbs 10/9′
Sumo Deadlift High Pull 95/65lbs
Burpee Bar Hops

Workout notes: The Sumo Deadlift High Pull might be an unfamiliar movement for you but it is a favorite skill transfer exercise for the Clean in CrossFit.   Use your vertical hip drive and pull the bar up to your clavicle. Keep your elbows high and outside as you finish the extension with your hips and knees.  Burpees can always be scaled to in place or by stepping over but if you can do bar hop burpees give them a try! The difficulty level is much higher but you will be rewarded!

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