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12.06.2016

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15272015_1226821860697144_4066030093698105179_oANNOUNCEMENTS
– Our December on-ramp class begins this Tuesday, December 6th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility

“Discrete Distribution”
4 Rounds for time of
5 x Muscle-ups
7 x Deadlift (225/155lbs)
40 x Double-unders

Post scores to comments.

Skill Development: Midline Conditioning
Complete 3 Rounds for max repetitions possible during each work interval of:
:30 x GHD Sit-up
:30 x Plank
:30 x Russian Twists
:30 x Hollow Hold
:30 x Rest

Samy Daghir

3 thoughts on “12.06.2016”

  1. Yesterday: 2 mile run 20:00
    Today shoulder much better so
    4 Rounds
    10 Pull-ups + 15 Goblet Squats (30#) + 400 m run
    12:00 or so.
    Enjoying Florida weather and beach….no snow..
    Sorry to miss MUs ….but not

    Reply

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