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09.25.2015

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12032159_941855082527158_4427849241700762835_nANNOUNCEMENTS:
-Next Bring a Friend day will be Saturday Sept 26th
-Next On-Ramp begins Tuesday Oct 6th at 6:00pm

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Front Squat
5 x Press
5 x Push Press
III. Mobility

Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 14:00 clock. Increase weight with each set working to a 3-rep maximum effort.

3 x Thrusters

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“RBANS”
Complete 21-15-9 reps of
Deadlift (225/155)
Ring Dips

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Skill Development
I. Mobilize
II. Complete for Quality
30 x Pistols (15L/15R)
III. CFNE Bulletproof Shoulders

Samy Daghir

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