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11.30.2015

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IMG_4288ANNOUNCEMENTS
-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
5 x Hindu Push-ups
7 x ‘American’ KB Swings
10 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows.

Overhead Squat 5-5-5-5

Post loads to comments.

“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)

Post rounds/reps completed to comments.

Samy Daghir

8 thoughts on “11.30.2015”

  1. OHS: 105# x5 (woof, gotta work on the overhead and getting better strength back into the left shoulder)

    WOD: 222 Reps RX during the open in 2013. 265 Reps RX today. Employed step strategy on the box today, which I hadn’t in 2013. It allotted for a 43 rep gain!

    Still feeling a bit tight today. PT and Mob tonight.

    Reply

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