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11.16.2012

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Warm-up Drills
I. 3 Rounds of
1:00 x Speed Rope
10 x Burpees
10 x Hollow Rocks
II. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Front Squat 1RM

Front Squat 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Mayos”
For time
Row 500m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 500m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 500m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)

Post scores to comments.

Samy Daghir

4 thoughts on “11.16.2012”

  1. MEFS – 40# and “MAYOS” (mod)
    Row 500 m
    30 One armed DB Snatch (alt arms) (10#)
    20 Slamballs (20)
    Row 500 m
    20 One armed DB Snatch (alt arms) (10#)
    15 Slamballs
    Row 500m
    10 One armed DB Snatch (alt arms) (10#)
    10 Slamballs
    10 Slamballs
    Mrs. SB

    Reply

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