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04.08.2015

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1503592_842020422510625_3857035381668783301_nWarm-up Drills
I. 6:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus #1: Thruster 1RM
Against a 15:00 running clock find a new one rep maximum Thruster

Thruster 1-1-1-1-1

Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet

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Impact/Focus #2: Snatch Grip Deadlift
Warm up as needed (3 sets x 3 reps) before completing the workload below.

Snatch Grip Deadlift 2-2-2-2-2-2 (Increasing)

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WOD
5-10:00 Metabolic Conditioning

Skill Development
Complete 5 rounds for quality of
10 x Weighted GHD Sit-ups (25/15)

Notes: This a recommended skill development as you may see this movement appear in the near future. Hint. Hint.

Samy Daghir

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