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Frame-27-03-2017-09-29-31Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Hip Circles
Walking Lunges
III. Mobility

“Choose Your Own Adventure Part 2”
Complete Four Rounds of the following workload for each respective movement/station as quickly as possible.
1:00 or 7 x Power Clean (165/110lbs)
1:00 or 10 x Pull-ups
1:00 or 20 x GHD Sit-ups
Rest 1:00

Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.

Post scores to comments.

Skill Development
ROMWOD: “Open Series: 17.5”

Samy Daghir

3 thoughts on “03.28.2017”

  1. Choose Your Own Adventure Part 2: ✔️ (65# power cleans and subbed ring-rows for the pull-ups due to my healing hands)


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