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Thursday 02.01.2018

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Warm-up
High Knees, Butt Kicks, Side-Shuffle, Karaoke
High Skip, Run build ups to Sprint
II. Mobility

Impact/Focus: Death by 50ft Sprint
Every minute on the minute add an additional 50ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted. This workout will have a 12:00 cap.
1 x 50ft Sprint (0:00-1:00)
2 x 50ft Sprints (1:00-2:00)
3 x 50ft Sprints (2:00-3:00)
etc…

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“Grody”
For time
Row 500m
3 x Shoulder-to-Overhead (135/95lbs)
Row 400m
6 x Shoulder-to-Overhead
Row 300m
9 x Shoulder-to-Overhead
Row 200m
12 x Shoulder-to-Overhead
Row 100m
15 x Shoulder-to-Overhead

Notes: Shoulder-to-Overhead calls for the athlete’s choice of movement during the WOD. Approved methods of moving the weight overhead from the front rack position are as follows: Press, Push Press, or Push/Split Jerk. The barbells will be coming from the floor. Rx+ may adopt a 165/110lb load increase for the Shoulder-2-Overhead if anyone is feeling frisky. Get some, freaks!

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Samy Daghir

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