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07.18.2013

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Warm-up Drills
I. Row 500m
II. 2 rounds of
10 x Power Clean (45/30lbs)
10 x Front Squat (45/30lbs)
10 x Push Press (45/30lbs)
III. Mobility

“Waterborne Altitude”
Complete for time
Row 1000m
Then…
3 rounds of
15 x Thrusters (95/65lbs)
15 x Pull-ups
Then…
Row 1000m

Post times to comments.

Skill Development
6:00 AMRAP of
10 x GHD/Abmat Sit-ups
10 x Back extension

Samy Daghir

3 thoughts on “07.18.2013”

  1. Waterborne Altitude
    75# thruster, R1 green band scaled pull ups, R2 & R3 scaled down to ring rows
    21:15

    Skill Development: 3.5 rounds

    Reply

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