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Wednesday 03.07.2018

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Warm-up Drills
I. Row 2:00
II. 3 rounds of
5 x Pull-ups (Deadhang)
7 x Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat Doubles EMOTM
Complete two repetitions (at assigned percentages) of Back Squats every minute on the minute for 10:00 total.

3 x Back Squat (80-90%2RM)

Notes: Attempt to maintain 80-90% of a recent two rep record for Back Squat across working sets today.

Post sets/reps/loads to comments.

Metcon/Skill: Ring Dip & GHD Sit-up EMOTM
Warm up as needed following movement review.
Complete the following movement workload every minute on the minute for 12:00.

Odd: 6/12 x Ring Dips
Even: 15/20 x GHD Sit-ups

Post strict or kipping and total repetitions for each movement to comments.

ROMWOD: “Dreaming of Discomfort”

Samy Daghir

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