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06.26.2014

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DSC_0037Bring a Friend/Free Intro WOD this Saturday June 28th @ 10:00am. Let’s have a good showing! Afterwards some of us are heading over to Delta Stadium for the First Responder Fitness Challenge. Feel free to join!

Warm-up Drills
I. Speed Rope 2:00
II. 6:00 Dynamic Warm-up
Crab Walk
Bear Crawl
Inchworms
Tumbling
Scorpion Stretch
III. Mobility

Impact/Focus: Push Press 1RM
Complete the workload below working up to a new 1RM Push Press.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)

Push Press 1-1-1-1-1RM

Post loads to comments.

“Wishbone”
Complete as many rounds/reps as possible in 7:00 of
15 x Wallball (20/14)
25 x Double-unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
10 x Ring Push-ups
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

Samy Daghir

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