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Wednesday 07.24.2019

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We are striving to have our crew come together for our fourth year supporting the Manchester Community Church’s One Day of Community by donating and/or helping fill these backpacks for under resourced children in the Manchester area for the coming school year. First year 45, second year 86, third year 157… help us help them! Thank you to everyone who has built this incredible community, past and present.

Warm-up Drills
I. Coach’s Choice
(Foam Roll, Spikeball…)
II. Mobility

Impact/Focus: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Post total time to comments.

“Intermittent Pacing”
Complete as many rounds and reps as possible in 10:00 of
5L+5R x 1-arm Dumbbell Hang-2-Overhead (50/35lbs)
7 x Medicine Ball Cleans (w/slamball)
10 x Slamball (40,30/20,12lbs)
50ft Bear Crawl

Post scores to comments.

Skill Development
I. Mobility/Prep for FGB! WOD
II. SPPPPIKEBALLLLLL!

Samy Daghir

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