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Warm-up Drills
I. Run 800m
II. 6:00 AMRAP 20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Colored Squares”
For time
30 x KB Swings (32/24)
20 x Handstand Push-ups
10 x Burpees
Row 250m
30 x Pull-ups
20 x Pistols (10L/10R alt.)
10 x Burpees
Row 250m
30 x Box Jumps (24/20”)
20 x Clapping Push-ups
10 x Burpees
Row 250m

Post scores to comments.

Samy Daghir

5 thoughts on “07.02.2013”

  1. Colored Squares: 21:09
    Criteria as follows: 24kg/Stinkbugs on window ledge/Pistols to 16″ seat/24″ Box

    Happy Independence Day to everyone! See you all next week (a little vacation)

  2. Colored Squares
    20kg kb, Stink bugs off 24″ box, 200m Run instead of row, green band pull ups, standard push ups



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