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Warm-up Drills
I. Row 3:00 (Power Curve Refinement Effort)
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Press (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Press 1RM

Press 1-1-1-1-1RM

Post loads/results to comments.

Complete as many Rounds/Reps as possible in 12:00 of
30 x Double-unders
5 x Muscle-ups
20 x GHD Sit-ups

Post results to comments.

Samy Daghir

11 thoughts on “11.28.2012”

  1. Modified press.
    “Zhoom-Bahh?” – 2 rounds, plus 72 single unders (I got the wrist movement down!!)
    Good workout tonight. 🙂

  2. Press
    65# – 5 sets of 5 reps

    Instead of the 12min cutoff, I asked for extra work since I missed yesterday’s wod, so I did 3 rounds for time.


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