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10.30.2013

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Warm Up Drills
I. Row 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (40/20lbs)
7 x KB Swings (24/16kg)
9 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Press Deload
Percentages are based off 1RM not .9 of 1RM.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%

Post loads to comments

“Karen Gets the Runs”
For time
150 x Wallball (20/14lbs)

Notes: Every time the Wallball hits the deck complete a 200m Run. Complete this WOD in as few sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Samy Daghir

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