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Wednesday 04.03.2019

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ROMWOD: “Forward Momentum” x 13:00
– Dragon
– Seated Forward Fold
– Seated Straddle
– Supine Twist

Warm-up Drills
I. Row 2:00 (easy pace)
II. 2 Rounds of
5 x KB Deadlift
5 x KB Sumo Deadlift High-Pull
5 x Russian KB Swings
5 x American KB Swings
10 x 1-arm KB Press (5L+5R)
III. Mobility

“Acceleroast”
Complete each task below for max distance or time to complete rounds & reps assigned.

Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace

Rest 1:00

5 Rounds for time of
12 x American KB Swings (24/16kg)
15 x Wallball (20/14lbs)

Rest 1:00

Row Max Distance x 6 Rounds of
:15 Max Effort x :15 Recovery Pace

Notes: Scale load as needed for the AKB Swings and Wallball. Unbroken sets of 15 and 18 reps respectively @ 32/24kg for those wanting Rx+ on today’s training. As long as the fly wheel and the athlete are moving during the recovery row portions all is well. Get some, freaks!

Post distance x 2 Row efforts and times to comments.

Skill Development: Extra Credit Triplet

Link to video demo found HERE.

**Time Permitting**
5 Rounds for Quality of
8 x Barbell Row
:15 x Ring Support/Plank Hold
8 x Hip Extensions

Samy Daghir

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