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06.09.2017

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FullSizeRender 7ANNOUNCEMENTS:
– 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
50ft x Waiters Walk
10 x KB Deadlift
10 x Walking Lunges
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift.

Deadlift 5-4-3-2-1

Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week’s 1RM test.

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“Event 3 Redux”
For time:

100-ft x Overhead Walking Lunge (75/50)(32/24)
100 x Double-unders
25 x Wall-ball (20/14)
6 x Rope Climbs
25 x Wall-ball (20/14)
100 x Double-unders
100-ft x Overhead Walking Lunge (75/50)(32/24)

Time cap: 16 minutes

Notes: Athletes may choose between using a dumbbell or kettlebell for today’s workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups.

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Samy Daghir

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