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Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Weighted Dips
Warm-up as necessary before choosing from the following options to work through:

I. Weighted Ring/Statics Dips x 5-4-3-2-1
II. Static Dips x 5-5-5-5-5
III. Banded Dips/Negatives x 5-5-5-5-5

Post loads to comments.

“Blackjack II”
Complete the following against a 16:00 clock
Run 800m
In time remaining, as many rounds/reps as possible of
9 x Wallball (20/14lbs)
15 x Abmat Sit-ups
21 x Double-unders

Post scores to comments.

Samy Daghir

3 thoughts on “08.16.2013”

  1. First time complete set of ring dips.
    Finished ring set, did 5 more with 20# kettlebell.

    WOD: 2 rounds. (failed singles)


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