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09.21.2015

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Congratulations to Smiley Mike for achieving his goal of finishing the Spartan Ultra Beast. 30K plus obstacles! Great job Mike.

ANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm

Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
5 x Pull-ups
10 x Hollow Rocks (2ct)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Pause Back Squats
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 (23X1 Tempo)

Notes: Tempo Explanation can be found HERE.

Post loads to comments.

“Terminal Button”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
10 x Handstand Push-ups
20 x GHD Sit-ups

Post rounds/reps completed to comments.

Samy Daghir

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