Monday 11.28.2022

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Some smiles with comrades (and a bonus awkward glance from Turf) post HERO WOD, YESSSS!

Warm-up Drills
I. Row 3:00
II. Posterior Chain, Lax Ball Drills & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Push Press
Warm-up Sets/Reps x 5:00 building to a starting weight.
Climb weight across sets as able.

Every :75 x 8 Rounds Total
Push Press x 3-3-3-3-2-2-2-2

*Climb weight as able. Repeat the best set of 2 reps twice and/or complete an 8-10 rep drop set as extra credit at 50% or less of best set/round.

Post scores to comments.

AMRAP 8:00 of
10 x KB Sumo Deadlift High Pull (24/16kg)
7 x Push-ups
10 x American KB Swings (24/16kg)
7 x Burpees

Rest 2:00, Then…

AMRAP 5:00 of
7 x KB Sumo Deadlift High Pull (24/16kg)
5 x Push-ups
7 x American KB Swings (24/16kg)
5 x Burpees

Post scores for each AMRAP to comments.

Samy Daghir

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