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DSC_0180Warm-up Drills
I. 8:00 AMRAP
10 x KB Swings (24/16kg)
1 x Suicide Sprint
50ft x Burpee Broad Jumps
II. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Warm up as necessary before completing the following workload. Attempt to increase weight with each set.

Weighted Pull/Chin-ups 5-3-3-2-1

Notes: Those that are still developing their Pull-ups/Chin-ups will be working through a combination of max rep band assisted Pull-ups and/or negative ROM scaling options.

Post loads to comments.

Complete as many rounds/reps as possible in 12:00 of
Run 200m
12 x Weighted Pistols
15 x Knees-2-Elbows

Post rounds/reps completed to comments.

Samy Daghir

2 thoughts on “06.25.2014”

  1. “Weighted Pullups 5-3-3-2-1”: 55#
    Same for Garrett!
    “Spectacle”: 3 Rounds + 200m/10/4
    Can’t speak for Garrett – but he was ahead of me


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