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Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
5 x Pull-ups (Deadhang)
5 x KB Sumo Deadlift High-pull (24/16kg)
10 x Push-ups (CFGS)
III. Mobility

“Viking Moore”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Row 500m
Max Reps x Handstand Push-ups

Post scores to comments.

“Little Orphan Annie”
Complete 21-18-15-12-9-6-3 reps for time of
GHD Sit-ups

Post scores to comments.

Samy Daghir

5 thoughts on “02.21.2013”

  1. Boatcrew Moore
    4 rounds + 1/3 rope up down.

    Little Orphan Annie II – double rep broken version DU’s
    Standard abmat rep scheme 21, 18, 15
    Completed 42, 36, 30 DU series before total gassed out failure.
    I owe 24, 18, 12, 6 DU’s some other time.


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