Thursday 01.05.2023

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Warm-up Drills
I. Row 2:00
II. Foam Rolling, T-spine, Lats & Overhead Drills, Ankle & Calf Mobility
III. ROMWOD (option)

Impact/Focus: Front Squat Doubles
Warm-up Sets/Reps x 6:00 building to the best starting weight possible.

Every 2:00 x 7 Rounds Total
Front Squat x 2-2-2-2-2-2-2

Climb weight into the first two to three sets if needed before sustaining across at a challenging load (ie.80%+).
Lightweight or Barbell Drop Sets to warm-up for Thrusters in the following Open Flavored WOD.

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WOD Prep & Warm-ups: Barbell Thrusters & Jump Rope x 5:00

“Tastes Like 17.5”
Complete 5 Rounds For Time
Versus a 15:00 Time Cap

9 x Thrusters (95/65lbs)
30 x Double-unders


  • Scaling for both movements today will be covered during the whiteboard brief, referencing Points of Performance and training efforts/intentions on the day.
  • Bring the lumber, ninjas.
  • Rx+ may attempt to complete 9 Rounds for time; via the original version of 17.5.

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Samy Daghir

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