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Tuesday 03.12.2019

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The 5am Crew getting after 19.3!

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

“Fyre”
For time
Row 50kcal
15-12-9-6-3 of
Pull-ups
Burpees
Row 35kcal

Notes & Scaling Options:
L3 (Rx+)
– All sets/reps must be completed unbroken in order to proceed through the WOD.
– Chest-to-bar range of motion for Pull-ups.
– Strict, Gymnastics Kip, Butterfly methods are all viable.
L2 (Rx)
– Chin-over-bar range of motion for Pull-ups.
– Strict, Gymnastics Kip, Butterfly methods are all viable.
L1 (Scaled)
– Ring Rows or Scaled Banded Pull-ups.

Post scores to comments.

Skill Development: Midline Conditioning
The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Complete the following according to this training protocol scoring high and low numbers from the 8 total attempts.

Tabata x Abmat Sit-ups (Everyone)

Post scores to comments.

Samy Daghir

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