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01.31.2013

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Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each (45lbs)
III. Mobility

“The Mass Effect”
Complete as many rounds/reps as possible of the following movements. There are three separate AMRAPs of 7:00/6:00/5:00 each with a rest interval of 1:30 between efforts.

4 x Front Squat (1.25xBW)
8 x Toes-2-Bar
12 x DB Snatch (75/50lbs)
21 x Double-unders
Rest x 1:30

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“Unit Cohesion”
In teams of 2 athletes complete the following for time
T1: Row 30kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 30kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 25kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 25kcal
T1: Hold 2 x KB Front Rack (24kg)
Rotate…
T1: Row 20kcal
T2: Hold 2 x KB Front Rack (24kg)
Rotate…
T2: Row 20kcal
T1: Hold 2 x KB Front Rack (24kg)

Notes: Each time Teammate #2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate #1’s Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

Post scores to comments.

Samy Daghir

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