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12.02.2014

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10155552_790484290997572_5126422567850183355_nWarm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Deadlift (45lbs)
5 x Cleans
5 x Hang Power Cleans
III. Mobility

Impact/Focus: Team Row
In teams of two athletes will complete the following workload alternating every 250m.

Row 4000m

Notes: Each pair of athletes will have one rower and switch once 250m has been rowed by your partner until total meters reads 4000m.

Post total time to comments.

“Fantasy Gods”
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps x Hang Power Clean (135/95)
1-2-3-4-5-6-7-8-9-10 reps x Box Jumps (24/20)

Notes: The hang power clean loads for today’s workout are a guideline and the aim should be to achieve 5+ reps unbroken throughout the workout.

Post times to comments.

Samy Daghir

6 thoughts on “12.02.2014”

  1. ‘Team Row” (Dynamic Duo of Stacy & Pete): 18:45 total time; Row time 16:52
    “Fantasy Gods” : 14:48 (115#/24″)

    Bert, how’s it going? Good to see you are checking up on us.

    Reply

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