Tuesday, November 3, 2009

"Embrace the suck" - OPT


WOD:

For time
21-18-15-12-9-6-3*
Sumo Deadlift High Pull
Push Press
* Do 5 Pull Ups and a 200m Run between each couplet.

Gents use 75#'s. Ladies use 55#'s. Fire breathers try 95/65#'s

See comments for further scaling and post times.

Picture: Almost any barbell movement can be substituted with dumb bells. This makes them a great tool for learning the lifts. - Lisa, working through "Rico"

2 comments:

Steve said...

Pack: 65/45#'s
Pups: 45/30-25#'s

Steve said...

Squeeze 19:28
Brian 20:40
Steve A 26:40
Neida 25:58
Lisa 23:04
Ron 25:37
Erminia 26:01
April 24:26

This was tough! And I didn't do Monday nights WOD!!!