A little longer wod – Tue 5.02.17

 In W.O.D.

Today’s WOD is another AMRAP, just a little longer than yesterday.

Strength:  Sumo Deadlift 3-3-3-3-3

Sumo Deadlifts are uncomfortable for some people.  I Deadlift a traditional style, but working Sumo from time to time is has a rehabiliting effect, especially after last week’s Deadlift workout.  You may not like the Sumo style of Deadlifts, and they may not be optimal for your performance.  Or maybe they will be.  You’ll never know unless you try.  Maybe the Sumo style will become your default Deadlift, maybe it will help you understand efficiency of movement in the Sumo Deadlift High Pull, or it’s simply a way of adding variance into your workout program.

Conditioning: AMRAP in 15:00:
10 Power Cleans
15 Push Ups
20 Box Jumps


This May, we are helping to provide healthcare to people around the world through Watsi. Every check in will help provide a life-changing surgery to someone in need. Check-in and #changealife


The Compound’s Mission: To provide simple and effective training for a healthy life.

We train functional movements, including squatting, pushing, pulling, throwing, and jumping. Training this way ensures full range of joints and muscles, strengthening the entire body and allowing you apply these movements into everyday life. you will be much healthier and happier!

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