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08.05.2013

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: C2 500mTT
Row 500m for time
Rest 3:00
Row 500m for time

Notes: Post scores to comments.

“Spinning Room”
10-9-8-7-6-5-4-3-2-1 reps for time of
Chest-2-Bar Pull-ups
Box Jumps (30/24”)
25 x Double-unders*

Notes: 25 x Double-unders conclude each of the ten rounds.

Post times to comments.

Samy Daghir

8 thoughts on “08.05.2013”

  1. 500m Time Trial
    1:30.2 / 143.6 (I was DESTROYED after my first round, but I got a PR!!)

    Complete 10-9-8-7-6-5-4-3-2-1 reps of:
    Chest-2-Bar Pull-ups
    Box Jumps (30/24)
    Complete 25 x double-unders after each round
    17:18 (I started VERY slowly after the row, but picked up the pace at about round 4 or 5)

    Reply
  2. 500m Time Trial
    1:30.2 / 143.6 (I was DESTROYED after my first round, but I got a PR!!)

    Complete 10-9-8-7-6-5-4-3-2-1 reps of:
    Chest-2-Bar Pull-ups
    Box Jumps (30/24)
    Complete 25 x double-unders after each round
    17:18 (I started VERY slowly after the row, but picked up the pace at about round 4 or 5)

    Reply

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