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02.18.2014

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
10 x Knees-2-Elbows
10 x Hindu Push-ups (2ct)
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Death by 20ft
Sprint Ascension Ladder x 20ft EMOTM
At the top of the first minute Sprint 20ft, resting the remainder of the minute.
At the top of the second minute Sprint 20ft two times… then rest the remainder of the minute. At the top of the third minute Sprint 3 x 20ft lengths… rest the remainder of the minute.
Continue adding 1 x 20ft Sprint at the top of each minute until the workload is no longer able to be completed within the time allotted.

Post rounds completed to comments.

“Philosi-rapture”
5 Rounds for time of
10-8-6-4-2 Snatch (135/95lbs)
15 x Wallball (20/14lbs)

Post times to comments.

Skill Development
Mobility/Pre-hab for Shoulder Girdle

Samy Daghir

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