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Warm-up Drills
I. Run 800m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inch Worms
III. Mobility

“Half Michael”
3 Rounds for time
Run 400M
25 x GHD Sit up
25 x Back Extensions

Post times to comments.


“Black Lung II”
Choose one of the following Erg Challenges:
1. 3 Rounds of 1000m x 2:00 rest
2. 5 Rounds of 500m x 1:00 rest
3. 12 Rounds of :30 Max Distance x :20 rest

Post results to comments.

Skill Development
Athlete’s choice

Samy Daghir

2 thoughts on “11.19.2012”

  1. 1. “Half Michael” (mod)
    3 Rounds for time: 19:47
    Row 500M
    25x Abmat Situp
    25x Back Extensions with 15#bar
    2. “Black Lung II” = 1370 M
    12 Rounds of :30 Max Distance x :20 rest
    Mrs SB

  2. Tonite’s workout was tough. . . the rowing portion was BRUTAL, lol!

    Warmup Work

    3x 1000m repeats
    R1 3:43 PR by 5 seconds
    R2 3:51
    R3 3:53


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