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12.11.2012

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Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High Pull (24/16kg)
10 x 1-arm KB Push Press (24/16kg)
5 x KB Swings (24/16kg)
III. Mobility

Impact/Focus: Death by 30ft
Every minute on the minute (10:00 time cap) add an additional 30ft Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.
1 x 30ft Sprint (0:00-1:00)
2 x 30ft Sprints (1:00-2:00)
3 x 30ft Sprints (2:00-3:00)
etc…

Post scores to comments.

“Fight Gone Bad!”
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20″)
Push Press (75lbs)
Row (Calories)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate” the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

Samy Daghir

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