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12.23.2013

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Warm-up Drills
I. 2 Rounds of
Indoor 100m Run
15 x KB Sumo Deadlift High-Pull (24/16kg)
Indoor 100m Run
15 x KB Swing (24/16kg)
II. Mobility

“Ruinne”
4 Rounds of
Max Reps x Bench Press (1xBW)
Max Reps x H2H KB Snatch (32/24kg)

Post scores to comments.

“C2 1200m Time Trial”
For time
Row 1200m

Post scores to comments.

Skill Development
3:00 x AMRAP of
1 x Wall walks
1 x Abwheel/Barbell Roll-outs
Then…
8 Rounds of (:20 on x :10 rest)
Plank Drills (Prone, Left, Right Sides respectively for eight intervals each)

Samy Daghir

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