Monday 08.14.2023

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Hero WOD Movement Primer
Work through the following sets of Deadlifts & Handstand Push-ups/Static Holds to prime movements for the following Benchmark WOD.

VS 12:00 (4 x 3:00)
3-5 x Deadlift
3-5 x Hang Power Clean
3-5 x Push Jerk

*Build to intended weight while priming movement quality across warm-up rounds/intervals.

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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.
Today’s Hero WOD is In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting combat operations in OEF (Operation Enduring Freedom) when his vehicle was struck by an IED (Improvised Explosive Device). Timothy is survived by his wife Megan and one-year old son T.J.

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Samy Daghir

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