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12.27.2012

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Warm-up Drills
I. Row 2:00 (Power Curve Emphasis)
II. 3 Rounds of
5 x Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Death by Kcal
Every minute on the minute (starting with 5kcal for the first effort) complete the Rowing workload prescribed.
Leftover time from the minute window is earned rest time.
Work up through each minute until the number of kcal is no longer able to be completed within the time provided.

1st Minute x 5kcal
2nd Minute x 10kcal
3rd Minute x 15kcal
Continue for as many minutes as possible.

Post scores to comments.

“The Ex-Drive”
Complete as many Rounds/Reps as possible in 12:00 of
3 x Back Squat (125-150%BW)
6 x Clapping/Plyo Push-ups
9 x American KB Swings (32/24kg)

Post scores comments.

Skill Development
5 Rounds of the following holds/movements
:10-:08-:06-:04-:02 x L-sits
20-16-12-8-4 x Abmat Sit-ups (butterfly)
10-8-6-4-2 x Snatch Grip Deadlift (65/45lbs)
10-8-6-4-2 x Windshield/Floorwipers (135/95lbs)

Samy Daghir

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