Sumo Deadlift (6 x 5 (Building))

If these are new for you the main focus points will be - heels down, knees out, belly tight, bar close!

The sumo deadlift is a great movement that takes a little of the loading off of the lower back and really recruits the power of the hips/glutes!  This movement is great for building strength in a different stance/position.

For this movement the bar will start on the ground.  The feet are slightly wider than squat stance.  The hands are inside the legs.  Use a narrow grip but there should be 6-12 inches between the hands.

The knees will be bent slightly, chest up, arms straight, heels down, knees OUT (that's a big one), bar close to the body.  You will pull the bar from the ground by focusing on driving the heels into the ground, reaching the chest up, driving the knees out, and pulling the bar into the body.

The rep is finished when you are standing completely at the top.

Metcon (Distance)

7 Min Max Distance Bear Hold Walk

Grab an Odd Object - Bear Hug it and walk as far as possible in 7 min.

Put what object you chose and weight of object in comments.

Options for hug hold are:

Sandbag
D-Ball
Plate

and if you have none of those you may do front rack carry with bar or dumbbells!