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05.26.2017

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FullSizeRender 3ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
25ft x Farmers Walk (Left)
25ft x Farmers Walk (Right)
7 x SDLHP
7 x KB Swings
III. Mobility

Impact/Focus: Deadlift Every :90
Warm up as needed before completing the following workload of Deadlift every :90 for 10 sets total.

3 x Deadlift

Notes: Athletes should plan to increase weight every 1-2 sets as form allows.

Post loads to comments.

“Swedish Fish”
Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
Row 250
30 x Double unders

Post total rounds/reps completed to comments.

Skill Development
Mobilize in preparation for “Murph”

 

Samy Daghir

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