Bench, then jump, run, and pull

Lift:

Bench Press
70% x3 reps
80% x3 reps
90% x3 or more reps

Today's WOD:

60 Doubleunders
30 Sumo Deadlift High pull 75/55 lbs
Run 400m
  
3 Rounds for time.
Time Limit: 25 Minutes

Warm-up:

  1. Group Tabata
  2. Shoulder Swing x10

MOD:

  • Bench Press
  • Doubleunder
  • Sumo Deadlift High Pull
  • Pose Running

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Marcus 25:00 2 rounds +240singles

Travis 1625 RX

Brett S. 24:33 RX

Logan 15:30 RX

Elisa H. 25:00 2 rounds 50m

Joker 20:23 RX

Lori 23:22

BAMF 17:29 RX

Steven L. 25:00 2 ounds 57DU

Gustavo 25:00 2 rounds 207 singles

Alex 18:07 RX

Karly 23:35 

Elizabeth 21:26

John R. 24:10 RX

Marc 22:20 RX

Silician 25:00 2 rounds

Dustin 18:02 RX

Andrew 25:40 RX

John K. 17:51 RX

Chryssi 25:00 2 rounds 200m

Ashley H. 23:08 RX

Sara A. 23:39 RX

Matt K. 24:37 RX

Mitch 21:25 RX

Craig 21:25 RX

Bug 25:00 2 rounds 15 SDHP

Brian C. 19:34 RX

Sam D. 24:03 RX

Chevy 16:17 rX

Jenna H. 25:00 2 rounds 5 SDHP

Professor 17:32 RX

Kit Kat 25:00 2 rounds 37DU

Grier K. 25:27

Katie T. 25:00 2 rounds 3 SDHP

Jimbo 15:30 rX

Grizz 25:00 2 rounds 1DU

Dan S. 19:22 RX

Erin M. 25:00

Jason R. 25:00 2 rounds 30SDHP

Ellyott C. 23;41 RX

Monkey 15:32 RX

Cory L.25:00 2 rounds 27 SDHP

El Diablo 21:13 RX

Captain 23:32 RX

Will J. j18:44 X

Chris K. 25:00 

Slash 23:37

Traci B. 20: 20

Bridget M. 19:11 RX

James G. 25:00

Dave G. 19:11 RX

Lyndsey 25:00

Katie M. 25:00 

Julia 25:00

Abi 15:25

Foriecracker 15:07 RX

Supergirl 16:37 RX

Harold 25:00 

Carnivore 15:15

Devin A. 21:47 RX

Kim Possible 18:38

Erich V. 25:00 2 rounds 5 SDHP

Terry B. 17:54 RX

David L. 23:23 RX

Charlie 24:38 RX

Paul H. (Hercules) 25:00 2 rounds & part run

Ana E. 19:14 RX 

Ryan V. 25:00 2 rounds & part run