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05.19.2017

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WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.

Warm-up Drills
I. Run 200m
II. 3 rounds of
3 x Pull-ups (Deadhang)
7 x Push-ups (CFGS)
10 x Air Squats (Wall Therapy)
III. Mobility

“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Notes: Yes, this is a benchmark WOD… Get some, freaks.

Post scores to comments.

Impact/Focus: Deadlift 5×3
Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below

Deadlift 3-3-3-3-3

Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it… at least we’re going to be nice and waaaaarm.

Post scores to comments.

Samy Daghir

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