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11.12.2014

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IMG_3370Thank you to those athletes who came for yesterday’s Veteran’s Day Hero WOD “Zimmerman”. We’re proud of everyone for the effort you gave.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed before completing the following workload.

Front Squat 2-2-2-2-2 (Ascending Weight)

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Impact/Focus #2: Push/Split Jerk
After movement review/instruction athletes will work through the following sets/reps focusing on footwork. Increase weights as form allows.

Push/Split Jerk 3-3-3-3-3

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WOD
5-10:00 of Metabolic Conditioning

Samy Daghir

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