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12.13.2012

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Warm-up Drills
I. Row 3:00
II. 3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
III. Mobility

Impact/Focus: Max Effort Box Jumps 1-1-1-1-1
Against a 15:00 Running Clock establish a personal record 1RM standing Box Jump (scoring height in inches).

Max Effort Box Jumps 1-1-1-1-1

Post scores to comments.

“Gioddmanit”
For time
100ft Walking Overhead Lunges (45/25lbs)
21 x Pull-ups
21 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
18 x Pull-ups
18 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
15 x Pull-ups
15 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
12 x Pull-ups
12 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
9 x Pull-ups
9 x GHD Sit-ups
100ft Walking Overhead Lunges (45/25lbs)
6 x Pull-ups
6 x GHD Sit-ups

Post scores to comments.

Samy Daghir

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