Wednesday 10.23.2019

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From Left to Right: Anne, Doc JJ, and Cuzin G sharpening themselves for 20.3!

Warm-up Drills
I. Spikeball or Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Back Squat Single Rep Intervals
10 Rounds, on the :75 seconds.
Warm up to a starting weight between 60% and 70% of a 1RM Back Squat.

Complete 10 Rounds of the following workload every :75 seconds. Climb wight every 1-2 Rounds as able.

1 x Back Squat (starting at 60-70% 1RM)

Post loads to comments.

7 Rounds for time (15:00 time cap)
2 x Squat Clean & Jerk
7 x C2B Pull-ups
9 x Box Jump Over’s (24/20”)

Notes: Points of performance, movement review and demo’s, technique priorities, and scaling will be covered for athlete’s during and after the whiteboard brief while the WOD is set up.

Post scores to comments.

Samy Daghir

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