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05.09.2013

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Pull-ups
Choose one of the following work through the sets/reps EMOTM for 8:00
1-2 x Deadhang muscle ups
2 Weighted Pull-ups
3-5 Deadhang Pull-ups
5 Band Assisted Pull-ups

Post scores to comments.

“Olympic Lifting Bonanza”
Complete the following for time
3 rounds of
3 x Squat Clean & Jerk (135/95lbs)
25 x Double-unders
3 rounds of
3 x Squat Snatch (135/95lbs)
15 x GHD Sit-ups

Post scores to comments.

Samy Daghir

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