Tuesday 12.20.2022

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Second Place & Anne doing a victory erg lap…YESSSSS! (Grant & Anne each rowed 200,000 meters in less than a month)

Warm-up Drills
I. Row 500m
II. Active Complex ROMWOD (6’s)
III. Press Series
IV. Mobility

Impact/Focus: Press
Warm-ups preparing for working sets x 5:00

Every 2:30 x 6 Rounds total complete the following:

Press x 1-5-1-5-1-5

*Build to the heaviest/best sets possible each round. The five rep sets are meant to move much faster, being significantly lighter than the sets of 1 rep.

Post scores to comments.

“Word Curtain”
7 Rounds for time of

5 x Shoulder-to-Overhead (115/85lbs)
7 x Burpees
15 x Abmat Sit-ups (Butterfly)

Notes: 12/10:00 Time Cap. Scale load as needed on the Shoulder-to-Overhead. Ideally we will be working to Push Jerk today, however, incidental Push Press will be accepted as well.

Post scores to comments.

Samy Daghir

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