2020-12-02 WOD


Today’s WOD is a 15 min amrap of sumo deadlift high-pulls, ring dips, and farmers carries. The SDHP will elevate the heart rate while the ring dips challenge our upper body strength. The farmer carries will tax our grip and exhaust our core, forcing us to increase focus on mechanics each round, and not waste an ounce of energy. We should look to hit each movement unbroken for the first half, dropping to no more than 2 sets each for the back half.



  • Trap mash

  • Banded external rotations

  • Banded good morning

  • Tempo banded high-pulls

  • PVC review for SDHP


  • 3 Rounds

  • 10 ground to overhead

  • 5 push-ups

  • 20 sec bar hang

  • 6 min to establish bar weight and ring dip variation


Amrap 15


15 Ring Dips

150m Farmer carry


Trap mash

Pec mash

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