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11.20.2015

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12239910_968164289896237_4911308740750080108_nANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring/Static Support
4 x Turkish Get-ups (2L/2R)
8 x Medicine Ball Cleans
III. Mobility

Impact/Focus: Clean
Following movement review, warm up as necessary to complete the following workload.

Clean 1-1-1-1-1

Notes: This is not a 1RM Clean, athletes should work to within a heavy weight that would be doable for a double. The focus should be speed under the bar and not a maximum load.

Post loads to comments.

“Double XP”
Complete as many rounds/reps in 12:00 of
2 x Turkish Get-ups
10 x Ring Dips
15 x Ground-2-Overhead (45/25)

Post rounds/reps completed to comments.

Samy Daghir

7 thoughts on “11.20.2015”

  1. 730AM – The hardest part of the day is behind us.

    Clean: 135# Heavy. Failed at my max of 155#. Someone’s gotta work on form and Oly (as usual).

    WOD: 4 RNDS + 3 @ RX+ @ 35#

    TGIF.

    Reply

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