Crossfit WOD

Warmup:
2K C2 Rower: 9:21
Went slow >30 strokes/min and focused on long pulls

5 rounds:
15 sec work/45 sec recovery
70lb Dumbbell Sumo Deadlift High Pulls (SDHP)
Box Jumps

Round 1: 6/7
Round 2: 6/8
Round 3: 7/11
Round4: 7/11
Round 5: 8/13

Total 84 reps

Cooldown:
2K C2 Rower: 9:11
same as warmup

I scaled the workout down from Crossfit Football and figured this workout supports stair-climbing, which became a big part of my life last week. I switched to SDHP's to get some upper body work to help with pulling on hand rails and the box jumps train elasticity in the legs. I felt really fluid throughout the workout as opposed to yesterday's race that just felt sluggish.