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Warm-up Drills
I. Run 800m
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

Back Squat Ascension Ladder EMOTM
Every minute on the minute execute the prescribed number of Back Squats (1xBW); adding one additional repetition every round until the workload is no longer able to be completed within the time allotted.
On the first minute perform one Back Squat (1xBW), on the second perform two Back Squat, on the third minute perform three Back Squats … Continuing for as long as possible.

Notes: Attempt to use 1 x Bodyweight for today’s ascension ladder, scaling loads as necessary to a percentage of bodyweight.

Post scores to comments.

For time
Run 400m
21-15-9 reps of
Thrusters (95/65lbs)
Deadlift (225/155lbs)
Run 400m

Post scores to comments.

Skill Development
Complete at your own pace for Quality
50 x Toes-2-Bar
30 x Hollow Rocks

Samy Daghir

6 thoughts on “11.27.2012”

  1. Aiden “little fire”
    Quinn “wise leader”
    I will have to make this one up at a later date as it’s the best WOD to shoot your quads. & if training for an ultra marathon force yourself to run back 2 back long runs on completely trashed dead legs. Then you’ll be in perfect shape to finish the ultra distance.

    …(not on fb) But Yes I would like the option of a 12:00 noon class as my life will be demanding more flexibility in its schedule.


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