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04.21.2015

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11159954_866856073360393_1920723137551811709_nCongratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We’re so proud of her and her amazing accomplishment.

Warm-up Drills
I. 8:00 Game Time (YESSSS)
II. Mobility

Impact/Focus: Double Unders
Today we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete the following.

Double Under Progression
:30 x Single Unders
:30 x Tuck Jumps
:30 x 5 single unders, 1 double under
:30 x 2 single unders, 1 double under
Etc.

For those with Double unders
25 x Double unders EMOTM

“Quadrats & Invasive Crabs”
Four Rounds for time of
20 x Overhead Walking Lunges (45/25lbs)
25 x GHD Sit-ups
15 x Pull-ups

Notes: Overhead Walking Lunges are 10 reps per leg for 10 reps/steps total per Round. Use bumper plates for the overhead walking lunges. Active shoulders are critical for safe and efficient execution of this WOD.

Post scores to comments.

Samy Daghir

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