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12.23.2014

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10850256_798354880210513_6957564221282700130_nAnnouncements:¬†Christmas Eve Hours: We will be running 10:00 & 11:00AM heats of our “Nightmare Before Christmas” WOD only.
Christmas Day: Closed

Please RSVP to the Holiday Party via Facebook HERE or let one of the coaches know.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 Rounds of
5 x Snatch Grip Deadlift (45lbs)
5 x Power Snatch
5 x Overhead Squat
III. Mobility

Impact/Focus: Power Snatch Complex
Warm up as needed before working to a maximum load in the following Snatch complex.

Power Snatch + Hang Power Snatch + Overhead Squat

Notes: This is a great time for athletes to utilize the hook grip we have been preaching to you. Once the barbell leaves the ground it does not touch until the entire complex is complete.

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“Tutankhamen”
Complete 5 Rounds, each individually timed. Rest 1:00 between efforts.
50ft x Overhead Walking Lunges (45/25)
50ft x Reverse Overhead Walking Lunges (45/25)
15 x Plyo Push-ups
30 x Double unders

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Samy Daghir

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