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08.18.2014

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DSC_0692Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Lateral Lunges
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Front Squat 3RM
Athletes will warm up with 3 sets x 5 reps each before working to establish a new 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

“Viking Franlette”
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x Chest-to-bar Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x Chest-to-bar Pull-ups (20/10lbs)
Post scores to comments.

Samy Daghir

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