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Friday 10.18.2019

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Warm-up Drills
I. Jump Rope x 3:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus Part 1: Overhead Squat EMOTM
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds. Working weights should be 50-65% for today’s training.

3 x Overhead Squat

Post reps/loads to comments.

Impact/Focus Part 2: Ring Muscle-ups
Warm-up as needed before completing the following workload every 1:30 for 6 Rounds.

3-5 x Ring Muscle-ups/Scaled Ring Muscle-ups

Post reps completed and method to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups

Notes: Pacing modifications to the training above will be addressed for those prepping intently for the Open WOD 20.2.

Post scores to comments.

Samy Daghir

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