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09.30.2016

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fullsizerender-55ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Swings
7 x Goblet Squat
III. Mobility

Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3 13×1 Tempo (:03 Pause)

Notes: See an explanation of Tempo numbers HERE

Post loads to comments.

“Panda…Panda, Panda”
Complete as many rounds/reps as possible in 4:00 of
10 x Medicine Ball Cleans (40/20)
10 x ‘American’ KB Swings (32/24)
30 x Double unders

Rest 1:00, Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Samy Daghir

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