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Warm-up Drills
I. Run 400m
II. 2 rounds
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Push Press 2-2-2-2-2
Warm-ups: 2 to 3 Sets of 3-5 reps each
Push Press 2-2-2-2-2RM

Post sets/reps/loads to comments.

“Bert Meets Sortie”
Complete as many Rounds/Reps as possible in 15:00 of
7 x Pull-ups
12 x Wallball (20/14lbs)
#Rnds x Power Clean (165/110lbs)

Notes: Round 1 has 1 x Power Clean, Round 2 has 2 x Power Cleans, etc.

Post scores to comments.

Samy Daghir

3 thoughts on “03.01.2013”

  1. I am trying to contact someone here but haven’t had a reply yet. Can someone please return my voice message left on 782-8230? I was hoping to come it today. Thank you!

  2. Push Press: 102 lbs x 2

    Burt meets sortie: 5 rds + PUs + 10 WBs
    7 pulls ups (blue band)
    12 wall balls @ 14lbs
    # rd power cleans @ 95lbs


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