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06.27.2017

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Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend!

ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Med Ball Cleans
10 x Hollow Rocks
10 x Supermans
III. Mobility

Impact/Focus: Power Clean EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.

1 x Power Clean

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

Post loads to comments.

“Hopps & Flapjacks”
Complete 4 rounds for time of

50 x Double unders
25 x GHD Sit-ups
15 x Back Extensions

Post times to comments.

Samy Daghir

4 thoughts on “06.27.2017

  1. “Hopps & Flapjacks”: Modified as usual
    20 Jumping Front Squats; 25 GHD; 15 Banded Good Mornings (creative coaching right there, as always!!)
    15:51

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