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08.12.2013

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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: Overhead Squat 3-3-3-3-3
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.

Overhead Squat x 3-3-3-3-3

Notes: Today’s focus will not be trying to hit a 3RM, but rather focusing on determining/addressing mobility issues some of our athletes may find limiting their ability to Overhead Squat ability/progress.

Post loads/sets/reps to comments.

“Ring the Bell”
For time
Row 250m
21 x KB Swings (32/24kg)
21 x Goblet Squats (32/24kg)
Row 500m
15 x KB Swings (32/24kg)
15 x Goblet Squats (32/24kg)
Row 750m
9 x KB Swings (32/24kg)
9 x Goblet Squats (32/24kg)

Post scores to comments.

Samy Daghir

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