Max Effort Lower
Mobility
Strength
Sumo Deadlift (1RM, Ultra Wide Stance)
**stance = x2 squat
WOD
“The House of the Devil”
5 Rounds
1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 KB Squat Clean (45,35)
**1 rope climb = 2 modifications
**Rotate arms as needed
1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 KB Squat Clean (45,35)
**1 rope climb = 2 modifications
**Rotate arms as needed
$ Out
3×15 Tempo Sit Ups 3-1-1-1
3sec up, 1 sec at the top, 1 sec decent, 1 sec bottom
3sec up, 1 sec at the top, 1 sec decent, 1 sec bottom
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Lifestyle Challenge 10.1.15 – 10.30.15
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