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Tuesday 09.12.2017

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Post Hero WOD “LUKE” debrief this past Saturday with comrades Russ, Dylan, and Rohan. Thank you, gents!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Front Squat 5-5-5-5-5
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Front Squat x 5-5-5-5-5

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“Duple-Core Couplet”
Complete as many rounds/reps as possible in 10:00 of
10 x Push-ups
15 x GHD Sit-ups

Notes: Today’s emphasis will absolutely be on executing the best possible range of motion and performance standard for the Push-up: Demo video linked HERE.

Skill Development
I. Mobility: Pick at least two mobility efforts adressing personal weaknesses today. If you are unsure where to start ask a Coach to give you some guidance on selecting and learning some new ways of the Supple Leopards.
II. Handstand Walking: 4 Rounds of 25 feet w/:15 rest
III. L-sit x :20/:15/:10/:05 w/rest equal to each working set

Samy Daghir

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