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08.11.2016

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FullSizeRender-Goodluck to those running in the Cigna 5Km Road Race tomorrow!
-Upcoming Events section has been updated to reflect the upcoming team competitions and events of note. Details found via clicking the links provided.

Warm-up Drills
I. Speed Rope:
3 Rounds of (:50 x :10r)
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up with 3 sets of 3 reps per arm before completing the following workload every ninety seconds (:90) for five rounds total.

Turkish Get-up 1L+1R (every:90) x 5 Rounds

Notes: Don’t panic, the warm-up is untimed… Increase weight each round if possible. Get some, freaks.

Post weights to comments.

“CFFB MetCon I”
21-15-9 for time of
Back Squat (225/155lbs)
Ring Dips

Post times to comments.

Skill Development
I. Mobility
II. 5-10 Minutes dedicated to some handstand walking, balancing, kick-up, etc practice.

Samy Daghir

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