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Wednesday 08.14.2019

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Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Front Squat 1RM
Warm-up with 3 sets of 3 reps each @40,50%,60%; climbing in weight in preparation for the following workload.

Front Squat 1-1-1-1-1-1 (1RM Attempts)

Post scores to comments.

“59 Days”
For time (versus a 15:00 time cap incentive)
100 x Double-unders
15 x Burpee Bumper Ground-2-Overhead (45/25lbs)
20 x Knees-2-Elbows
25 x Wallball (20/14lbs)
30 x GHD/Abmat Sit-ups
25 x Wallball (20/14lbs)
20 x Knees-2-Elbows
15 x Burpee Bumper Ground-2-Overhead (45/25lbs)
100 x Double-unders

Notes: Scaling is 1:1 for repetitions. See the whiteboard and Coaching brief pre-wod for movement guidance on substitutions.

Post scores to comments.

Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)

Samy Daghir

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