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10599477_747743691938299_5222262369535684040_nWe want to thank everyone that spent a few hours on the last day of Summer yesterday to take on a tough Hero WOD. We’re proud of everyone, you all did an awesome job.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Warm-up
25ft Duck Walk
25ft Pike Walk
25ft Lateral Lunges (x3)
25ft Walking Lunges (x3)
25ft Inchworm/Hollow Hold
25ft Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.

Run 1 Mile

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4 rounds for time of
10 x Overhead Squats (115/75)
20 x Ring Push-ups
100ft Farmer’s Carry (32/24)

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Samy Daghir

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