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12.12.2016

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fullsizerender-67Thank you to the United States Marine Corps Pooles for coming in on Saturday for a workout.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squats (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

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“Bennett”
Complete 10 Rounds of the following for time, where each round is against a 2:00 running clock:
10 x Pull-ups
10 x Air Squats
10 x Clapping Push-ups
10 x KB Swings (32/24)

Notes: Each round is against a 2:00 Running Clock (This WOD is 20:00 in total length). Any time left on the clock after each Round’s workload is complete is earned rest time… Today it truly pays to be a winner.
Athletes may go a full 10 Rounds, but this is a survival of the fittest format of training where only those that make the cutoff time will proceed.
Scaling: 5 Rounds for time as a traditional time priority CF WOD.

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Samy Daghir

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