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03.13.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
III. Mobility

Impact/Focus: Rope Climb & Bench Press Test
3 Rounds of the following movements for time + reps
3 x Rope Climbs
Max Reps x Bench Press (BW/.75BW)

Post scores to comments.

“Malingering II”
Complete the following for time
Run 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20”)
Run 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20”)
Run 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Samy Daghir

3 thoughts on “03.13.2013”

  1. Functional Strength Test
    3 x Rope Climbs – 1:35 / 2:10 / 3:20
    Max Reps x Bench Press @ 195# – 6 / 2 / 4

    Malingering Dogsh*t
    DNF – 2 Rds in 20:00

    Reply

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