Tuesday 08.15.2023

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530amers online and getting some, YESSSSS!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Movement Review & Primer
7-10:00 for 3-4 Rounds of
3-5 x Pull-ups
(Scap Pull-ups, warm-up sets; strict/kipping)
5-7 x Push-ups
(Scap Push-ups, warm-up sets: positioning)
10 x Air Squats
(Squat therapy with wall and bench drills as needed)

Five rounds, each for time of:
20 x Pull-ups
30 x Push-ups
40 x Abmat Sit-ups (Butterfly)
50 x Air Squats

Rest precisely three minutes between each round.


This is a Benchmark WOD that we are dusting off today, reference date: 11.03.2020.
Scaling may be applied as scaled movement with the written format above, scaled volume of reps per movement, or a scaled volume of rounds.
Score each round separately.

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Samy Daghir

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