Friday 12.10.2021

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Warm-up Drills
II. Remedial Mobility

Impact/Focus: Benchmark “Christine” Prep Intervals

Every 3:00 x 5 Rounds

Row x 250m
Deadlift (build weight across) 5-5-5-3-3-3
Box Jumps x 10 reps

*Remedial Mobility/Movement Practice.

Post scores to comments.

Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes: This is a benchmark WOD.
Reference previous date and blog post for “Christine” on 10.05.2020 by clicking link HERE.
Scaling and additional details will be covered during the whiteboard brief.

Post time to comments.

Team Erg-Bowling WOD.
3 Rounds per athlete to hit 100m in 10 Pulls as exact as possible.
Athletes will select penalties for over/under meters vs 100m x 10 Pulls (without seeing rower monitor). Each meter over/under determines reps of penalty (reward…) assignment.

Post scores to comments.

Samy Daghir

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