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09.02.2016

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14102597_1138094099569921_8290634464638511505_nANNOUNCEMENTS:
– 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. Run 200m
II. 9 Fundamentals x 5 Reps each
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following workload of Turkish Get-ups.

Turkish Get-ups 3-3-3-3-3

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“Gracie-bel?”
Complete 3 rounds for time of
Run 400m
10 x Ground-2-Overhead (135/95)

Notes: Athletes may choose between the Snatch or Clean & Jerk for today’s workout. This also includes the squat/power variations of either movement. Choose wisely! Rx+ = 155/115#

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Samy Daghir

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