Thursday 05.12.2022

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We humbly thank any who would like to help support Heidi & her inspiring Rwanda mission. Please do so by clicking on the link to Heidi’s Homepage: Kigali, Rwanda May 19-31, 2022

Warm-up Drills
I. Run 400m-800m or Row 2:00
II. ROMWOD “E.P.” & Bonus Mobility Drills
III. Movement Review and WOD Set-up
IV. Movement Practice, Warm-ups, Scaling SOPs for the day

“Chippered Snacks”
Assault through 2-3 Rounds for time,
Rest 2:00 between rounds/efforts in order to re establish a maximal effort pace. 25 minute Total Time Cap for today’s training.

Makenzie & Shannon just can’t help their natural state of ascendance…

10 x Turkish Get-ups (50/35lbs)
20 x Burpee Box Jump Overs (24/20”)
30 x 1-arm Dumbbell Snatch (50/35lbs)
:30 x L- Sit
40 x Heel Overs (Dumbbell Standing on Hex Side)
40 x Roller Board Tuck Ups
40 x Mountain Climbers
40 x Ski Drill (Lateral Jumps Over Dumbbell)


  • Weights may be scaled up to 75/50lbs for the Dumbbells or 32/24kg for the Kettlebells.

Post scores to comments.

Samy Daghir

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