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07.24.2014

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CFNH does ROY hero WOD 7.8.14 146Warm-up Drills
I. Speed Rope x 2:00
II. 5:00 AMRAP of
:15 x Handstand Hold
Band Tension Work
III. Mobility

Impact/Focus: Split Jerk
Technique/foot positioning will be today’s focus over weight. Warm up as needed before completing the following workload.

Split Jerk 2-2-2-2-2

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“Shoots and Ladders”
For Time
Row 30 kCal
25 x Tuck-ups
20 x Double unders
15 x Farmer’s Carry Walking Lunges (32/24)
10 x Supermans
10 x Push-up/Shoot-Through/Dip Complex
10 x Supermans
15 x Farmer’s Carry Walking Lunges (32/24)
20 x Double unders
25 x Tuck-ups
Row 30 kCal

Samy Daghir

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