Wednesday 04.24.2024

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John approaches the box with trepidation and discovers an old friend, Water, hiding among the shadows of the training hall, Yesss!!!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Front Squat
Warm up as needed, addressing Front Rack & Squat Mobility to improve movement across sets. Start at a challenging weight and climb as able without compromising form or technique.

6 Rounds, on the 2:00 of
Front Squat 5-3-3-2-1-1
*Climb to the best one rep possible on the day.

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Versus a 14:00 Running Clock
Complete the following as fast as possible
Row 500m
Then… In the time remaining; AMRAP of
20 x 1-arm Overhead Walking Lunges (50/35lbs)
15 x American Kettlebell Swings (24/16kg)
12/15 x GHD/Abmat Sit-ups
*Row 500m Cooldown

*Perform a 500m Cooldown Row at the end of the scored portion of the WOD.
**Ten reps of Overhead Walking Lunges per leg is the advisable way to navigate each round.

Notes: Scaling, training intentions and additional details will be provided during the Whiteboard brief.

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Samy Daghir

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