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12.17.2014

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1507058_798352923544042_1958895215792966792_nAnnouncement: Bring a Friend/Free Intro Workout for December will be Saturday December 20th @ 10:00AM. Invite your friends/family that are interested. Anyone who is visiting during the holidays is welcome to attend!

Warm-up Drills
I. Row 750m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Spider Crawl
25ft Inchworms
Scorpion Stretch
III. Mobility

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

Front Squat 3-3-3-3-3 (25X1 Tempo)

Notes: Tempo Description HERE. Athletes will increase weights with each set.

Post loads to comments.

Impact/Focus #2: Bench Press EMOTM
Warm up as needed before completing the following workload below every minute on the minute for 10:00.

3 x Bench Press

Notes: As a guideline athletes should aim to use 15-20lbs less than the weights achieved on 11.18.2014. Hmmm keeping a workout log…

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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