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04.23.2015

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10982927_857889960923671_5512104986294845807_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. Row 2:00
II. 6:00 AMRAP of
7 x KB Swings (24/16)
7 x Push-ups (CFGS)
7 x Hollow Rocks
III. Mobility

Impact/Focus: Ring Dips
Warm up with 3 sets x 5 reps before completing the following workload based on your current level of progression.

I. Weighted Ring Dips 3-3-3-3-3 (Increasing)
II. Strict Ring Dips 5-5-5-5-5
IIIa. Static Dips 5-5-5-5-5
IIIb. Ring Support 5 x :15 Hold

Post loads to comments.

“Mayos”
Complete for time
Row 600m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 400m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 200m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)

Post scores to comments.

Samy Daghir

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