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03.26.2015

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11014810_852741868105147_173618863647064689_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Jog -> Run
High Knees
Shuffle
Grape Vine
Pike Walk
Tumbling
Etc…
II. Mobility

Impact/Focus: Push/Split Jerk
Warm up using 3 sets x 5 reps before completing the following workload.

Push/Split Jerk 2-2-2-2-2

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“Metacognition”
Complete for time
Row 1000m
Then 5 rounds of
5 x Deadlift (275/185)
10 x Burpees

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Samy Daghir

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