Skill

Sumo Deadlift
2-2-2-2-2

Work up to a heavy double in the Sumo style deadlift.  If you are used to traditional deadlifts spend a good portion of time familiarizing yourself with the mechanics of the lift.  The basics of setup are to start by lining up your shins parallel to the bar with your feet in a wide stance and your arms hanging straight down from the shoulders.  You may find that you are stronger or weaker with one of the lifting styles. That can give you a good indication of where your dominant strength chain is.

WOD

“Karen”

For time

150 Wall Ball Shots 20/14lbs 10/9′ target

Workout notes

 A classic “Girls” workout from CrossFit.com.  150 reps is a lot! Starting with a large set is sometimes helpful mentally to get a chunk of the work out of the way.  When you start breaking up the reps stick to short rest and work through the remaining reps in whatever set sizes keeps you moving.  Don’t be afraid to scale the total volume if needed and drop the rep number down to somewhere between 75-120.