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04.19.2017

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FullSizeRender-82ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5 (75% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post loads to comments.

Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.

Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups

Post reps completed to comments.

ROMWOD
“Take It Down”

Samy Daghir

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