Wednesday 10.27.2021

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Warm-up Drills
I. Row 2:00
II. ROMWOD (Select One)
A. Explosive Athlete 1 of 6
B. Upper & Lower Body Routine
III. Remedial Mobility

Impact/Focus: Pull-up & Push-up Conditioning
8 Rounds, on the :75 seconds as follows below;
performing the Pull-up & Push-up gymnastic tasks per each work interval.

Movement 1: Strict Pull-ups x 5 Reps
(Scaled to Ring Rows x 8 reps or Rx+ as Strict + weighted with medball or add a rep per round to the workload)

Movement 2: Strict or Hand Release Push-ups x 10 reps
(Scaled to Incline Push-ups, Snake/Kip Push-ups with a negative or Rx+ Ring Push-ups or Roller Board Tuck-up + Push-up)

Post training completed to comments.

5 Rounds for time of
12 x Deadlift (155/105lbs)
9 x Hang Power Clean (155/105lbs)
6 x Push Jerk (155/105lbs)


  • Scale load as necessary to ensure proper mechanics are consistently applied before pouring on the intensity. This is an excellent Hero WOD to track additionally as a benchmark metric.
  • In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post times to comments.

Samy Daghir

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