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12.16.2015

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IMG_5010ANNOUNCEMENTS:
-For details on our Christmas Gift Drive please see additional information at the top of yesterday’s post HERE.

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.

2 x Power Snatch TnG

Notes: Athletes should plan to increase weight every 2-3 sets.

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Impact/Focus #2: Back Squat
Against a 12:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat 3-3-3-3-3

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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