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01.30.2015

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IMG_6572Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.

Push or Split Jerk 3-2-2-1-1-1RM

Post sets/reps/loads to comments.

“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar

Notes: There will be an 18:00 cutoff time on today’s WOD.

Post scores to comments.

Samy Daghir

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