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Warm-up Drills
I. Row 3:00
II. 5:00 AMRAP
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Bench Press EMOTM
Against a 10:00 clock, complete on of the following rep schemes below every minute on the minute.

I. 3-5 reps @ BW- BW1.25
II. 2-3 reps 65-75% 1rm
III. Coaches Choice

“Six Minute Test: DL & HSPU’s”
6:00 AMRAP of
Climb as high as you can in an odd numbered ladder of
Deadlift (225/ 155)
Strict HSPU
Rest 2:00
Against a 6:00 Running Clock attempt to work back down to zero reps.

Notes: This will run a total of 14:00 in length from start to finish.

Post scores to comments.

Samy Daghir

6 thoughts on “06.14.2013”

  1. “Six Minute Test” (06.14.2013)

    Option I: 9 rds + 7 Deadlifts up / Completed the climb down with ~:20 to spare



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