Friday 04.07.2023

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Those who were dancing appeared mad to those who could not hear the music… or some such ‘niche’ quote…

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Deadlift 1-1-1 … continue until a 1RM has been established
Build to a heavy single and work five sets at that weight.

Post scores to comments.

“Spruce Trap”
7 Rounds for time vs. a 14:00 time cap
10 x Box Jump Overs (24/20″)
10 x Bumper Ground-to-Overhead (45/35lbs)
10 x Burpees

Post scores to comments.

Skill Development
Complete for time or as few sets as possible vs. a 6:00 time cap
For time x 200 Hollow Rocks
Fewest sets as possible x 2:00 Cumulative L-Sit

Samy Daghir

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