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06.08.2016

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IMG_6682Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.

Front Squat 2-2-2-2-2 (23X1 Tempo)

Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.

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Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.

Bench Press 3-3-3-3-3

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “06.08.2016”

  1. “Front Squat 2’s 23X1 “: 155#
    “Bench Press 3s” : 155#
    “Nicoli”: 10:00 AMRAP – Run 200m + 10 Pull Ups
    4 Rounds + 200m

    Reply

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