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12.02.2015

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12289656_972176889494977_844292821960277899_nWarm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Cleans
Warm up with 3 sets x 3 reps before completing the following workload.

Clean 2-2-2-2

Notes: Athletes should plan to increase weights with each set as long as proper technique allows.

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Impact/Focus #2: Back Squat
Warm up as needed before completing the following sets of Back Squat. Athletes should use their most recent Back Squat 1RM from 11.16.2015.

Back Squat 4-4-4-4 (80% 1RM)

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

8 thoughts on “12.02.2015”

  1. Cleans: 80×2 (PR!)

    Back Squat: 115×4

    Slinging Rocks: 15:33 RX

    Once again, I was overwhelmed by everyone’s support tonight! You guys are simply amazing.

    Reply

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