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11141358_1889561811268259_9196703202344340074_nCLICK HERE to Sign-up/Register for the Virtual WOD to End Veteran Suicide Register and join the CrossFit New Hampshire Team

Warm-up Drills
I. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
10 x Ring Rows
10 x Medicine Ball Cleans (20/14)
III. Mobility

Impact/Focus: Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00. Increase weights as form allows.

1 x Clean

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Impact/Focus #1: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-4-3-2-1
II. Pull-ups 10-8-6-4-2
III. Individual Pull-up Progression Work

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“Arduino Mega”
Complete 8 intervals for max reps in each movement
Thrusters (75/55)
Double Unders

Note: The interval sequence for each movement is 8 Rounds of :30 seconds of maximal effort work followed by :20 seconds of rest. Score best/worst reps for each movement.

Samy Daghir

7 thoughts on “08.12.2015”

  1. Clean: finished with 225lbs for the EMOTM
    “Arduino Mega”:
    Thrusters 12,11,10,10,10,10,10,10,10 (12/10)
    Double-unders 27,40,40,40,50,40,40,56 (27/56)

    The Hi-striker dream is born…

  2. 185
    45lbs on the weighted pull-ups
    10/6 on the thrusters
    20/16 on the dubs, or zero since my rope broke on the second to last set


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