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12.30.2015

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IMG_4624ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x Hollow Rocks
7 x Goblet Squats
III. Mobility

Impact/Focus #1: Power Cleans
Against a 15:00 clock, warm up as needed before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

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Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.

Back Squat 2-2-2-2-2 (:03 Pause)

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

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