WHITEBOARD BRIEF

– Strength: Final week of Sumo Deads – 5% heavier than last week. Make this your best week of them!
– Metcon: “Karen” benchmark – set a goal in terms of how big your sets will be and go balls to the wall! This workout will be judged today so make sure your standards are on point.

STRENGTH

Sumo Deadlift: 5 x 4 @5% heavier than last week, every 90s.
– 3 sets to warm-up to a moderate load then perform 5 sets with that load every 90s.
– Reset on each rep

CONDITIONING

“Karen”
For time:
150 Wall balls (20, 14) (10′, 9′)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)

11:00 Cap

EXTRA CREDIT

Single Arm Farmer Carry x 5:00 Max 90 ft. Trips.