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Thursday 10.12.2017

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Carl, Krysta, Tank, and TM Mike Getting after it!

 

ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm (TONIGHT!). Tell your friends!

Warm-up Drills
I. Run 400m
II. 3-5 Rounds for Quality (ROM facilitation)
5 x Deadhang Pull-ups
7 x Strict Push-ups
10 x KB Swings (24/16kg)
III. Mobility

“WAIS-IV”
Complete for time
5-4-3-2-1 x Muscle-ups
10-8-6-4-2 x Deadlift (255/175lbs)
10-8-6-4-2 x Box Jumps (24/20”)

Notes: As a substitution for muscle-ups athletes will complete a 2:1 ratio of jumping muscle-ups or 3:1 ratio of pull-ups & dips.

Post times to comments.

Skill Development
I. Coach’s Choice (time permitting)

Samy Daghir

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