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04.22.2015

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11038126_844669098912424_1281382330437874414_nAnnouncement: Bring a Friend/Free Intro WOD will be this Saturday April 25th at 10:00am. Open gym will run 9-10am.

Our May on-ramp begins Tuesday May 5th at 6:00pm.

Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Warm-up
25ft Bear Crawl
25ft Crab Walk
25ft Inchworms
10 x Side Plank Reach Throughs (10L/10R)
10 x Arm Raises (5L/5R)
10 x Scap Push-ups
III. Mobility

Impact/Focus #1: Power Snatch
Warm up (3 sets x 3 reps) before completing the workload below.

Power Snatch 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Barbell Row/Bench Press
Warm up as needed before completing the workload below.

Barbell Row 5-5-5-5-5
Bench Press 5-5-5-5-5

Notes: Athletes will complete the following workload as a superset with :30 rest between sets.

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Impact/Focus #3: Posterior Chain
Athletes will complete the sets/reps based on their current level of progression.

Ia. Back Extensions 3×10
Ib. Glute Ham Raises 3×5
II. Back Extensions 3×15
III. Good Mornings 3×10

Samy Daghir

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