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04.30.2014

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Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility

“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x Double-unders
75 x Push-ups
100 x Squat Jump & Touch (Rig)

Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.

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Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)

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Samy Daghir

7 thoughts on “04.30.2014”

  1. ~MOAR Education~ 27:45 minutes.
    Pull-ups/65#/30# DB/ 180 SU
    Unleashed my inner Thor with the Skill Development ~ 5 minutes?

    Reply

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