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img_7121Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility

Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.

Deadlift 5-5-5-5-5RM

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“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)

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Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack

Samy Daghir

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