03.16.17

Warm Up10:00 running clock 12/10 cal row 10 KB swings 52/35

Skill: hip bridges 5 sets of 5 reps- building load in between sets, perform 5-7 ab roll outs with barbell

Skill: Sumo Deadlifts Isometric Seated band abductions 2 sets of 10 reps https://youtu.be/V0nSvFnLteI

Key points to Sumo DL 1- find your stance- knees out to where your ankles are 2- point toes out- place bar on the smooth part of your inner shin 3- drop your hips to the bar- get your hips low enough to get your back straight and still have good hamstring tension 4- get your body behind the bar- leverage yourself behind the weight, pull yourself down into the bar before you lift and then pull bar into body 5- spread the floor- create a lot of torque in the hips and get the bar moving- force knees out on the way up 6- shoot hips through- extend hips at the top of the lift

WOD: 2:00 AMRAP 3 ring rows 5 sumo DL 155/105 7 burpees over bar 2:00 rest

3:00 AMRAP 3 ring rows 5 sumo DL 7 burpees over bar 2:00 rest

4:00 AMRAP 3 ring rows 5 sumo DL 7 burpees over bar