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DSC_0395Saturday June 28th @ 10:00AM will be a Bring a Friend/Free Intro WOD.

Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Deadlift (45lbs)
7 x Front Squat
7 x Push Press
7 x Barbell Row
III. Mobility

Impact/Focus: Barbell Row
Warm up as needed before completing the workload. Athletes will progress through sets of 5 reps, increasing weights with each set. Quality of movement comes first.

Barbell Row 5-5-5-5-5

Post loads to comments.

“Bouncing Ball”
30-20-10 reps of
Wallball (20/14)
‘American’ KB Swings (32/24)
Jumping Slam Balls (40/20)

Post times to comments.

Skill Development
For Quality
50 x Pistols (25L/25R)

Notes: Athletes should be focusing on their next level of progression for the Pistol movement. Whether this is to a target, plate assisted, or standard ROM.

Samy Daghir

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