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08.15.2014

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10590491_10204527857263482_1093812105449349776_nPictured: Ninja Yoga

Congratulations to those of our athletes that ran in the Cigna 5K yesterday. You guys did great. Krysta even completed the race two hours after yesterday’s brutal WOD.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
7 x KB Deadlifts (24/16)
7 x KB SDLHP
7 x KB Swings
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Sumo Deadlift
Athletes will warm up after movement instruction. Complete to workload below, increase weights as technique allows.

Sumo Deadlift 3-3-3-3-3

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“Knees High”
Complete 3 rounds for time
10 x Tire Bounds
15 x Jump Squats (95/65)
20 x Lateral Burpees
50 x Double Unders

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Skill Development
3 x 15 Back Extensions

Samy Daghir

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