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ROMWOD has been reinforced via Dr. Marilyn! Thanks, “M”!


Fair Winds and Following Seas (roads/trails) to those embarking on this year’s Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks!

Warm-up Drills
I. 3 Rounds for quality of
Run x 3 Indoor Laps (~200m)
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).

10 steps x Walking Lunges (Back Rack)

Post loads to comments.


“Purgatory 14”
14:00 AMRAP of
5 x Muscle-ups
10 x Burpees
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

Samy Daghir

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