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80658B50-0BCB-428C-A522-57157BB4136E 2Frame-01-05-2017-11-19-24Congratulations to Anne, Heidi, and Katelyn on their performances during the Rookie Rivalry CrossFit Competition this past weekend. We also want to congratulate Darren on placing fourth in the Strongman 2.0 Competition Saturday, and Smiley Mike on his second consecutive completion of a Spartan Ultra Marathon Distance event.
…Freaks everywhere getting some!

– Our May On-ramp class begins Tonight at 6pm!

Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload every 2:00 for 6 total rounds.

1 rep each arm of:
KB Snatch + KB Overhead Squat + Turkish Get-up** + KB Overhead Squat

Notes: **Perform the turkish get-up in reverse order from standing, supine, back to standing.

Post loads to comments.

“Triad Behavioral Aggregate”
Complete as many rounds and reps as possible in 14:00 of
25ft x Handstand Walk
20 x GHD Sit-ups
Row 20kcal

Notes: 25ft of Handstand Walk scales to 50ft of Bear Crawl. Count 5ft of distance as a repetition when calculating scores.

Post scores to comments.

Skill Development
I. Individual Mobility/RomWOD efforts

Samy Daghir

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