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432px-USMC_logo.svgHappy 239th Birthday to the United States Marine Corps.

REMINDER: Normal Hours on Veteran’s Day

Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Complete the following workload based off your current 1RM Back Squat.

5 x 45%
5 x 55%
3 x 65%
4×3 x 85%

Post loads to comments.

“Bodyweight Sprint”
Complete 5 rounds for time
12 x Toes-2-Bar
15 x Dynamic Push-ups
Run 200m

Post times to comments.

Skill Development
Mobilize and Recover in preparation for tomorrow’s Hero WOD.

Samy Daghir

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