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08.30.2016

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1b72e0ddc48e0a88a43b38cd9a28005aANNOUNCEMENTS:
– Our September on-ramp begins Tuesday September 6th at 6pm. Tell your friends!
– We will be closed on Labor Day (Monday Sept 5th)

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Nasty Girls”
3 Rounds for time
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Clean (135/95lbs)

Notes: Muscle-ups will have two options for scaling. A challenging progression based movement for 7 (or multiple of) reps; or alternating between Pull-ups/Ring Dips. See the following video link about muscle-up transition training HERE. This is a Benchmark WOD, bring the lumber, freaks.

Post scores to comments.

“Recovery 2k Erg”
Row 2000m at a pace consistent with 2:00/2:10 500m split times or faster.

Post times to comments.

Samy Daghir

2 thoughts on “08.30.2016”

  1. “Nasty Girls”: 17:36 (Purpley-Red Band MU Transitions w/ 20″ box)
    “Recovery 2K Erg”: 8:51

    Did some practice w/ a purple band for MU transitions

    Reply

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