Monday 08.08.2022

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Bethany & Bobby celebrating with a little BABY SHOWER! YESSSSSS!

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

Impact/Focus: Overhead Squat & Pull-up Primer
*Warm-ups sets, reps & Pull-up tasks will be assigned during the whiteboard brief.

5 Round, on the 3:00
Complete Overhead Squat & Pull-up tasks within the 3:00 window

Overhead Squat 3-3-3-3-3
3-5+ x Scap Pull-ups, Deadhang Pull-ups, Gymnastic Kip, Kipping Pull-ups

Post scores to comments.

20:00 AMRAP of

Run 400m
Max Reps Pull-ups


  • Scaled to 15:00 as needed. Scaling for Pull-ups will be covered during the whiteboard brief.
  • This is a Benchmark WOD, track your scores and scaling, Ninjas!

Post scores to comments.

Samy Daghir

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