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12.14.2015

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IMG_4837Congratulations to everyone that completed weekend at the Winter Warzone. We couldn’t be more proud of everyone and their performances. Thank you to everyone in the community that came out to support those completing.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x Hollow Rocks
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Overhead Squat
Warm up with 3 sets x 5 reps before completing the following workload for Overhead Squat.

Overhead Squat 5-4-3-2-1

Post loads to comments.

“Dasher”
Complete 15-12-9-6-3 reps for time of
Cluster (115/85)
Pull-ups

Post times to comments.

Samy Daghir

8 thoughts on “12.14.2015”

  1. SATURDAY:
    Hike: Mount Potash – White Mts. Awesome 4 hr hike of moderately difficult terrain. It was great to get outside in gorgeous weather with our hiking crew.

    TODAY:
    Fun with Noon. 🙂
    OHS: PR – 135# x1 – Felt like I could have kept going.
    Dasher: 11: 49 @75#/RX Pull ups. Broke pretty much everything into sets of 3s into the 12s forward. Weight felt good. 85# the next time I see clusters.
    *Strength is coming back and shoulder is starting to sit happy again. Woot!

    Reply
  2. I’m just incredibly proud of our athletes, competitors and support crew, from this past weekend… Nice work, freaks!

    OHS: 1 x 225lbs
    “Dasher”: 13:33 rx’d

    Reply

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