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07.03.2014

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NYfireworksJuly 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th.

Warm-up Drills
I. 7:00 AMRAP of
25 x Double-unders
8 x Power Cleans (45lbs)
8 x Press
II. Mobility

Impact/Focus: Push Press EMOTM
Complete the following workload every minute on the minute for 10:00.

4 x Push Press (80% 1RM)

Post loads to comments.

“Fireworks”
Complete as many rounds/reps as possible in 18:00 of
10 x Handstand Push-ups
20 x ‘American’ KB Swings (32/24)
30 x Sledgehammer Strikes (15L/15R)
40 x Jackknives

Post rounds/reps completed to comments.

Samy Daghir

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