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01.21.2016

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12552815_997041660341833_5504797063608500693_nANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Coaches Choice
II. Mobility

Impact/Focus: Row/Turkish Get-up EMOTM
Following warm up. Complete the following movements every minute on the minute for 12:00.

Even: Row 150m
Odd: 2 x Turkish Get-ups (1L/1R)

Post TGU weight to comments.

“Rhipsaspia”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Pull-ups
Box Jumps (24/20)

Post times to comments.

Skill Development
-Mobilize and prepare for Deadlift 1RM tomorrow.
-Slay GOATS as the Opens are approaching.

Samy Daghir

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