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09.17.2014

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DSC_0536Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
:20 Handstand Hold
5 x Pull-ups (Deadhang)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Weighted & Deadhang Pull-ups
Choose from the options below based on current ability/skill level:

I. Weighted Pull-ups 5-5-3-3-3
II. Deadhang Pull-ups 5 x 5
III. Banded Pull-ups 5 x 5
IV. Negative Pull-ups 5 x 3

Post sets/reps/loads to comments.

“Wax On, Wax Off”
Complete as many rounds/reps as possible in 14:00 of
25m x DB Walking Lunges (50/35)
10 x Windshield Wipers (5L/5R)
20 x Shoulder Taps (10L/10R)

Post rounds/reps completed to comments.

Samy Daghir

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