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07.17.2014

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No Baby Leave your Socks On 2014 057Warm-up Drills
I. Run 800m
II. 5:00 AMRAP of
5 x Push-ups (CFGS)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: 2k Time Trial
Athletes will establish a 2000m Row time trial.

Row 2000m

Rest 3:00

Row 500m (Recovery Pace)

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“Popeye’s Spinach”
Complete 3 rounds for time of:
20 x Burpees
50 x Double-unders
50ft Farmers Carry (32/24)

Note: Farmer’s Carry may be completed with a variety of objects. Kettlebells, Dumbbells, or bumper plates.

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Samy Daghir

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