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11.18.2015

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IMG_3769Mark has put up a donation box for Becket Family of Services to help collect food and non-perishable items to families in need. As we approach the holiday season please feel free to donate to this great cause!

ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Warm-up
Jog->Run
High Knees
Butt Kick
Grapevine
Pike Walk
Etc…
III. Mobility

Impact/Focus #1: Press 1RM (Paleo Re-test #4)
Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press.

Press 1-1-1-1-1

Post loads to comments.

Impact/Focus #2: Snatch Complex
Against 15:00 clock, warm up as needed before working to establish a maximum effort in the following snatch complex.

Snatch + Hang Snatch (above knee) + Overhead Squat

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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